Mercredi 7 oct

AMRAP 20 m

1. Chest to bar

2. Pull-up

3. push-up

4. jumping lunge

5. squat

rest 3 min

then 100 cal row

every 2 min

8 DB snatch 50/35

4 burpees

Mardi 6 oct

B) AMRAP 16 

     4 power snatch

     8 T2B

     12 box jump

C) OHS

Lundi 5 oct

B) 21-15-9

     Power clean 165/115

     400m run entre les rounds

C)  4 times not for time

      15 DB deadlifts

       1 aller retour waiter walk

       15 DB bent over row

Vendredi 2 oct

B) EMOM 16

    1. 8/8 hip raise
    2. 15 v-up

    3. 8/8 single leg deadlift

    4. 30 sec handstand hold

C) 4 rounds for time 

     35 double unders

     15 OHS 95/65

     15 burpees over bar

Jeudi 1er oct

B) For time

     150 russian KBS 32/24

     every break 10 wall balls

C) Push press

    10-8-6-3-3-3

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