Vendredi 28 déc


For time:

1500m row

3 rounds of:
20 deadlift @ 135/95
20 burpees
20 overhead sit-up @ 25/15

1500m row

Jeudi 28 dec

For time:

100 wall-balls @ 20/14
80 kettlebell swings @ 24/20
60 toes-to-bar 
40 box jumps @ 30/24
20 hang power snatch @ 115/75

Mercredi 26 août

Team wod
 

On a running clock on 35 min:
amrap 30 minutes

30 double-unders 
15 pull-ups 
15 push-ups 
250m row

*every 3 minutes —> 3 squat clean @ 135/95

In 5 minutes find your heaviest squat clean

Vendredi 21 dec

B] Strength
 

Front squat
5 sets of:

10-8-6-4-2

Note: load over the sets

C] Wod
 

5 rounds for time:

10 hang power snatch @ 95/65
10 burpees box jumps over @ 24/20
10 wall-balls @ 20/14

jeudi 20 dec

B] Strength
 

Every minute on the minute for 16:

1- 10 hollow rock
2- max strict pull-up
3- 45 sec of plank 
4- 1-2 rope climb

C] Wod
 

50-30-10 for time:

Alternate dumbell snatch @ 50/35
Calories row

Mercredi 19 dec

B] Strength
 

15-20 minutes to find...

3 reps max of squat clean

Note: warm-up wisely

C] Wod
 

Amrap 15 minutes:

21 goblet squat @ 24/20
15 pull-ups 
9 thrusters @ 135/95

Mardi 18 déc

B] Strength
 

Every 90 seconds, for 15 minutes:

1 power clean + 1 push-press + 1 push-jerk+ 1 split jerk

Note: load over the sets

C] Wod
 

For time:

1-10 toes-to-bar 
10-1 deadlift @ 225/155
*after every sets —> 5 burpees

Lundi 17 dec

B] Strength
 

Snatch complex
5 sets of:

2 snatch high pull + 2 power snatch + 2 overhead squat

Note: load over the sets

C] Wod 
 

3 rounds for time:

15 calories row 
27-21-15 overhead squat @ 95/65
50 double-unders

Vendredi 14 dec

B] Strength
 

Bench press

5 sets of 3 reps

Note: load over the sets

C] Wod
 

Amrap 20 minutes:

5 squat clean @ 135/95
10 push-ups 
15 kettlebell swings @ 24/20
20 box jumps @ 24/20

Jeudi 13 dec

B] Strength
 

Every 90 seconds, for 15 minutes:

1 power snatch + 1 squat snatch

Note: load over the sets

C] Wod
 

For time:

1000m row
15 power snatch @ 95/65
15 strict handstand push-ups 
750m row
10 power snatch @ 115/75
10 strict push-ups 
500m row
5 power snat...

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