B] Wod

In a 3 min time cap, as many reps as possible

250m row
50 double-unders 
max toes-to-bar

1 min rest

In a 5 min time cap, as many reps as possible
250m row
50 double-unders
15 toes-to-bar 
max front squat @ 135/95

1 min rest

In a 7 min time cap, as many reps as possibl...

B] strength

Snatch balance

5 sets of 3 reps

Note: load over the sets

C] Wod

3 rounds of 1 min work of:

-Squat snatch @ 95/65
-Kettlebell swings @ 32/24
-Burpees pull-ups 
-Overhead squat @ 95/65
-Box jumps @ 24/20
-Rest

B] Team wod

5 rounds for time:

1000m row
20 power clean 135/95
20 deadlift @ 225/155
20 chest-to-bar pull-ups

B] Strength
 

Push-press

5 sets of 8 reps

Note: load over the sets

C] Filthy 50

50 reps per mouvement...

Box jumps @ 24/20
Jumping pull-up
Kb swings @ 20/16
Walking lunges
Knees to elbows 
Push press @ 45/35
Back extension
Wall-balls@ 20/14
Burpees
Double-unders

B] Force

À chaque 90 secondes, pour 15 minutes:

2 power snatch

Note: augmenter la charge graduellement

C] Wod

4 rounds for time :

12 chest-to-bar pull-ups 
6 power snatch @ 135/95
4 overhead squat @ 135/95
500m row

* à chaque 3 minutes, vous devez faire 5 handstand push-up.

B] Force
 

Shoulder press

5 séries de 3 répétitions

Note: augmenter la charge graduellement

C] Wod
 

For time:

300 double-unders 
200 air squat
100 / 70 push-ups

B] Force
 

Squat clean & jerk

6 séries de 2 répétitions

Note: unbroken

C] Wod
 

Amrap 17 minutes:

3 clean & jerk @ 115/75
6 toes-to-bar 
9 wall-balls @ 20/14

3 rounds not for time:

Accumuler 1 min de pull-up hold
1 min de marche chaque bras de kettlebell overhead
1 min de planche avec poids

C] Wod
 

10-9-8-7-6-5-4-3-2-1 for time:

Deadlift @ 185/125
Burpees box jumps over @ 24/20
Kettlebell swings @ 24/20

B] Force
 

À chaque 90 seconds, pour 15 minutes:

3 répétitions de Back squat

Note: augmenter la charge graduellement

C] Wod
 

À chaque 4 min pour 20 minutes:

10 calories row 
7 back squat @ 135/95 ( du sol )
10 calories row
7 shoulder-to-overhead @ 135/95

B] Force

Overhead squat

5 séries de 5 répétitions

Note: augmenter la charge à chaque série

C] Wod

3 rounds for time:

14 ring dips
16 dumbell/ kettlebell snatch @ 24/20 ( 50/35 lbs)
18 thrusters @ 115/75

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