Jeudi 28 février

B] Strength

Overhead squat

5 sets of 5 reps

Note: Load over the sets. From ground or rack.

C] Wod

3 rounds for time:

24 box jumps @ 24/20
18 thrusters @ 95/65
9 handstand push-ups

Mardi 27 février

B] Strength

In 15-20 minutes, find your heaviest set:

3 bear complex

Note: power clean + front squat + jerk + back squat + jerk. Unbroken

C] Wod

4 rounds for time:

12 calories row
12 burpees over the bar
12 bench press @ 135/95
3 muscle-ups

B] Strength

Shoulder press & hang on the bar
5 sets of 5 reps
&
5 sets of 30 sec hanging

Note: load over the sets

C] Wod

Amrap 15 minutes:

7 hang power snatch @ 75/55
7 chest-to-bar pull-ups
30 double-unders

B] Pratique du mouvement du hang power clean & jerk avec un dumbell

C] 18.1
Amrap 20

8 toes-to-bar
10 hang clean & jerk @ 50/35
14/12 calories row

B] Strength

Every 90 seconds, for 15 minutes:

3 squat snatch

Note: load over the sets

C] Wod

For time:

40 calories row
40 overhead squat @ 95/65
30 toes-to-bar 
30 hang power clean @95/65
20 box jumps @ 30/24
20 squat snatch @ 95/65

B] Strength

Deadlift

10-8-6-4-2

Note: load over the sets

C] Wod

Amrap 11 minutes:

12 push-press @ 115/75
9 wall-balls @ 20/14
6 kettlebell swings @ 32/24

Then 4 min to find your 5 reps max of Deadlift

B] Strength

Back squat

5 sets of 5 reps

Note: load over the sets

C] Wod

4 rounds of 4 min work / 1 min rest

Round 1: max burpees 
Round 2: max thrusters @ 95/65
Round 3: max sumo dl high pull @ 95/65
Round 4: max muscle up OR chest-to-bar p-u
Round 5: 1 min rest

B] Strength

15-20 minutes to find 1 rep max of power clean

C] Wod

3 rounds for time:

12 power clean @ 185/125
12 handstand push-up
100 double-unders

B] Strength

Front squat

5 sets of 3 reps

Note: tempo 3-2-1

C] Open wod 17.5

10 rounds for time:

9 thrusters @ 95/65
35 double-unders

B] Strength

3 rounds not for time:

10 dumbell snatch @ heavy
Accumulate 30-60sec of pull-up hold 
20 front rack lunges @ your choice but unbroken

C] Wod

6 rounds for time:

10 burpees box jumps over @ 24/20
4 power clean @ 165/115
3 front squat @ 165/115
2 shoulder-to-overhe...

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