A] Warm-up

B] Strength

Overhead squat

5 sets of 5 reps

immediatly after each sets: 10 toes-to-bar unbroken. Go as fast as you can.

Note: if you can't do 10 reps UB, do your max. 2min rest between rounds

C] Wod

For time:

150 double-unders

50 box jumps over @ 24/20

25 overhead squ...

A] Warm-up

B] Bro strength

10-9-8-7-6-5-4-3-2-1 not for time:

bench press

strict pull-ups

Note: choose the weight for the bench, but it should be UB. Not for the pull-up. 15 minutes time cap.

C] Wod

8 rounds for time:

8 handstand push-ups

8 wall-balls @ 20/14

8 kettlebell swings...

A] Warm-up

B] Strength

Back squat

max 3 sets of:

20 reps max

Note: warm-up wisely. You can do 1 or 2 sets if you find your 20 reps max.

C] Wod

Amrap 18 minutes:

300m row

10 toes-to-bar

5 back squat @ 135/95

1 rope climb*

Note: *legless if you can

A] Warm-up

B] Relay run

3 sets with a partner of: 

400m run relay style

2 rounds each of cindy at the same time

Note: cindy = 5 pull-ups 10 push-ups 15 air squats

C] Hero wod in team of two

Double DT 10 rounds for time:

12 deadlifts @ 155/105

9 hang power clean @ 155/105

6 shoul...

A] Warm-up

B] Strength

Every 90 seconds for 15 minutes:

3 hang power snatch + 3 overhead squat

Note: load over the sets, but not too heavy, keep a good form

C] Wod

4 rounds for time:

200m run

30 double-unders

8 power snatch @ 115/75

200m row

30 double-unders

8 overhead squats @ 11...

A] Warm-up

B] Strength

Deadlift

5 sets of 4 reps

Note: build over the sets

C] Wod

For time:

Option 1:

21-15-9 thrusters @ 135/95

9-6-3 muscle-ups

15 burpees between sets

Option 2:

21-15-9 thrusters @ 115/75

15-12-9 chest-to-bar pull-ups

15 burpees between sets

Option 3:

21-15-9 thrus...

A] Warm-up

B] Strength

Clean

5 sets of 3 reps

Note: Choose power or squat. Load over the sets. Unbroken

C] Wod

For time:

Buy-in: 1000m row

then 3 rounds for time:

2 clean @ 185/135

20 box jumps @ 24/20

2 clean @ 185/135

20 goblet squat @ 24/20

A] Warm-up

B] Work with a bro

Choose a partner and have fun

3 sets not for time:

400m farmer walk @ 24/20

accumulate 3 min of plank

C] Team wod with the same bro

Amrap 20 minutes:

10 toes-to-bar

10 wall-balls @ 20/14

10 power snatch @ 95/65

10 overhead squat @ 95/65

A] Warm-up

B] Annie or Snatch

Annie: 50-40-30-20-10 for time:

double-unders

sit-ups

Snatch: 5 sets of 1 power snatch + 1 squat snatch

C] Wod

For time:

400m run* 

21 shoulder-to-overhead @135/95

21 burpees

400m run*

15 shoulder-to-overhead @135/95

15 burpees

400m run*

9 shoulder-to-ov...

A] Warm-up

B] Strength

Every minute on the minute for 8 sets:

3 reps of front squat

Note: choose a weigth and stick to it. Should be around 75-80 % of your 1 rep max.

C] Wod

5 rounds for time:

30 air squat

20 kettlebell swings @ 24/20

10 deadlifts @ 205/145

Please reload

Posts à l'affiche

Lundi 10 août 2015

1/10
Please reload

Posts Recents
Please reload

Archive