thruste-2r

Mercredi 17 Octobre 2018

Warm up:10’

Mobilité

100m row, 5 front squat, 5 push press

100m row, 10 thrusters empty bar

Skill: 15’

Preparation thruster

Metcon: 25’

5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 95 lb.
Women 65 lb.

Scaling:

Semblable au couplet burpee / run de la semaine dernière, réduisez le nombre de répétitions, la charge et la distance afin d’avoir au moins 30 secondes pour le deuxième ensemble de propulseurs

 

Intermediate Option
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 75 lb.
Women 55 lb.

Beginner Option
4 2-minute rounds of:
7 thrusters
150-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 45 lb.
Women 35 lb.

 

After: 5’

Stretching

17 octobre 2018
bench_press_article_main

Mardi 16 Octobre 2018

Warm up: 15’

Mobilité

2×15 scap pull, 15 scap push

2×15 kipping swing

2x (10 kipping + 5 strict pull ups)

Skill: 15’

Technique bar muscle ups

Metcon: 7’

For time:
50 bar muscle-ups

Scaling

Réduisez le nombre de répétitions et modifiez le mouvement de la gymnastique la plus difficile que vous puissiez effectuer pour plusieurs répétitions. Si possible, maintenez une version assistée d’un muscle-up.

 

Intermediate Option
For time:
30 bar muscle-ups

Beginner Option
For time:
30 jumping bar muscle-ups

 

 

After: 10’

Bench press series de 20 reps

16 octobre 2018
dead

Lundi 15 Octobre 2018

Warm up: 15’

Mobilité

2×10 jesserson curl

2×10 good morning

2x (200m run + 10 deadlift light weight)

Skill: 15’

Deadlift série de 3 reps (pas de touch and go, juste le temps de bien reprendre la position de depart)

Metcon: 15’

For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 225 lb.
Women: 155 lb.

Scaling :
Allégez le soulevé de terre afin que la première série de 21 puisse être exécutée sans interruption tout en vous permettant de courir vite. La charge doit être modérément lourde mais ne pas nécessiter de repos excessif pour compléter chaque série.

Intermediate Option
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 185 lb.       
Women: 125 lb.

Beginner Option
For time:
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
9 deadlifts
Run 400 meters

Men: 135 lb.
Women: 95 lb.

 

 

After:5’

Tabata inverse L-sit

15 octobre 2018
rope

Vendredi 12 Octobre 2018

Warm up: 10’

Mobilité,

3×10 scap pull, 1 scap push

Skill: 15’

Mise en place de tous les mouvements

MetCon: 28’

JBo

Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb from seated
12 bench presses

Men: 115-lb. OHS and bench, 15-ft. rope
Women: 75-lb. OHS and bench, 15-ft. rope

Scaling
This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.

Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
legless rope climb
12 bench presses

Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
rope climb, lying to standing
12 bench presses

Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench

12 octobre 2018
sprint

Jeudi 11 Octobre 2018

Warm up: 15’

Hinshaw warm up

5 rounds: 20m walking lunges, 20m sprint

Skill: 15’

Travail burpee:

3x10sec max reps jumping plate 20sec rest

3x20sec max reps floor press with plate, 20sec plate hold, 20sec active recovery floor press

Test: 10 burpees AFAP, 1’ rest, 200m run AFAP

MetCon: 22’

5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

Scaling
Reduce the reps so that the first set of burpees and run take no more than 90 seconds. Each round should be an all-out sprint.

Intermediate Option
As Rx’d.

Beginner Option
4 2-minute rounds of:
5 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

 

After:5’

Stretching

11 octobre 2018
crossfit-1738

Mercredi 10 Octobre 2018

Warm up: 15’

Mobilité

Amrap 5’: 20 DU, 5 hang muscle clean

Skill: 15’

Technique hang power clean (travail sur la réception)

 

MetCon: 15’

Hang power clean 5-5-5-5-5 reps

Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

After: 5’

500m row + 50 HPC 95/65lbs

10 octobre 2018
chelsea

Mardi 9 Octobre

Chelsea

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

Beginner Option :
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats

After :

1000m run

8 octobre 2018
deadlift

Vendredi 5 Octobre 2018

Warm up: 15’

Mobilité

30 reps barbell rotation

2×10 jefferson curl

2×10 goog morning

 

Skill: 15’

Technique sumo deadlift + gamme montante

 

MetCon: 15’

 

Sumo deadlift 3-3-3-3-3 reps

Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

 

After:

15-12-9

Burpee pull ups,

200m run après chaque série

5 octobre 2018
3174cba90945846b1ff2b41e5b8145b5

Jeudi 4 Octobre 2018

Warm up: 10’

Mobilité

Skill: 10’

Voir tous les mouvements

 

MetCon: 25’

 

For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

Scaling
This chipper contains a large chunk of each movement. Reduce the reps to a manageable level.

Intermediate Option
For time:
75-m walking lunge
75 push-ups
75 medicine-ball cleans
75 pull-ups
75-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

Beginner Option
For time:
50-m walking lunge

50 knee push-ups
50 medicine-ball cleans
50 ring rows
50-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

 

After: 10’

Stretching

4 octobre 2018
Deadlift (1)

Mercredi 3 Octobre 2018

Warm up: 15’

Mobilité

Travail bar à vide

3 rounds : 5 muscle clean, 5 toes to bar

 

Skill: 15’

Gamme montante + test 1 tour du wod

 

MetCon: 10’

 

Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 205 lb.
Women: 135 lb.

Scaling
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 165 lb.
Women: 105 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 hanging knee raises

Men: 95 lb.
Women: 65 lb.

After: 10’

Gainage

3 octobre 2018
Josh-Bridges-Jerk

Mardi 2 Octobre 2018

Warm up: 15’

Mobilité

2×20 overhead elbows rotation

2×5 pause BTN push press empty bar

2×5 overhead squat empty bar

 

Skill: 15’

Every 2’: 3 OH squat + 20 DU

MetCon: 15’

 

Overhead squat 3-3-3-3-3 reps

Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

 

After: 8’

2 rounds “NANCY”

 

2 octobre 2018
sprint

Lundi 1 Octobre 2018

Warm up:15’

Mobilité + Chris hinshaw warm up

 

Skill: 15’

10 back rack walking lunges + 15 jumping plate + 20 sec L-sit

(augmenter la charge à chaque série)

 

MetCon: 10’

 

Run 1 mile

Scaling
Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.

 

After: 10’

AMRAP: 20 burpees, 10 box jump

1 octobre 2018
one-arm-dumbbell-snatch

Vendredi 28 Septembre 2018

Warm up: 15’

Mobilité + 10-8-6-4-2 burpees, sit ups

 

Skill: 15’

Push jerk série de 5 reps puis travail light au kb entre chaque série

 

MetCon: 15’

 

Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Scaling
Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks

 

After:

10’ travail handstand walk

28 septembre 2018
o-crossfit-facebook

Jeudi 27 Septembre 2018

Warm up: 15’

Barbell yoga,

10x single knee touch,

10x double knee touch,

10x push knee,

10x arm reach

Puis,

5-4-3-2-1 front squat, strict press empty bar

 

Skill: 15’

Voir tous les mouvements et adaptations

 

MetCon:7’

Complex Fran

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.

Scaling
Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

Intermediate Option
For time:
5 bar muscle-ups

5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 75 lb.
Women 55 lb.

Beginner Option
21-15-9 reps for time of:
Jumping chest-to-bar pull-ups
Thrusters

Men: 45 lb.
Women 35 lb.

 

After: 10’

4 rounds: 30 hollow rock, 15 rollout

27 septembre 2018
rows-and-dips

Mercredi 26 Septembre 2018

Warm up:15’

Mobilité + 2’ dead hang + 3×10 reps shoulder dislocations PVC

Skill: 15’

Technique muscle up

 

MetCon: 5’

For time:
30 muscle-ups

Scaling
Although this workout will be very short for advanced athletes, beginner and intermediate athletes

should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

 

After:

Challenge team of 3 : 10’ max cal row!!!

26 septembre 2018
snatch

Mardi 25 Septembre 2018

Warm up: 15’

 

Mobilité + 3 rounds: 25 DU, 10 muscle snatch, 5 oh squat empty bar

Skill: 15’

 

Technique snatch puis determiner les charges du wod

 

MetCon: 10’

Doubles and Oly

For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders

3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.

Scaling
Choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout.

Intermediate Option
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 135-145-155-165 lb.
Women: 95-100-105-110 lb.

Beginner Option
For time:
30 single-unders
5 squat snatches
30 single-unders
4 squat snatches
30 single-unders
3 squat snatches
30 single-unders
2 squat snatches

Men: 65 lb.
Women: 45 lb.

 

After: 6’

18-15-12

Burpees,

Toes to bar,

G2OH with plate

25 septembre 2018
Wall-Ball-Workout-jh

Lundi 24 Septembre 2018

Warm up: 15’

Mobilité,

200m run + 3 rounds “CINDY”,

200m run + 2 rounds “CINDY”,

200m run + 1 round “CINDY”

Skill: 15’

Voir et tester tous les mouvements du wod

MetCon: 17’

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner Option
Men: 10-lb. ball to 9-ft.45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

 

After: 5’

Recovery

24 septembre 2018
annie 2

Vendredi 21 Septembre 2018

Warm up: 15’

Movbilité + 2 rounds: 200m run, 5 goblet squat, 5 kb strict press, 5 kb thrusters, 5 kb oh squat (1 round bras D et 1 round bras G)

Skill: 15’

Technique hang squat snatch kettlebell

MetCon: 10’

5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 70-lb. dumbbells
Women: 45-lb. dumbbells

Scaling
Choose dumbbells that are challenging weight. The small sets and short distance on the run should encourage you to perform sets unbroken and sprint the run.

Intermediate Option
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Beginner Option
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

 

After:

3 rounds:

50 unbroken barbell sidebends, 20 sit ups

21 septembre 2018
klokov

Jeudi 20 Septembre 2018

Warm up: 15’

Mobilité

Skill: 15’

Technique split jerk

MetCon: 15’

Split jerk 3-3-3-3-3-3-3 reps

Scaling
All athletes can attempt split-jerk triples. Beginning athletes should spend plenty of time drilling the movement before adding weight.

 

After: 10’

Amrap: 400m run, 3 split jerk 70% du 3rm

20 septembre 2018
chest-to-barpull-up-sndjhiwy763bva561g3

Mercredi 19 Septembre 2018

Warm up: 15’

Mobilité + 10-8-6-4-2 double KB sumo deadlift, double KB bent over row

Skill:15’

Sumo deadlift high pull + test pour determiner la bonne charge

MetCon: 7’

15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups

Men: 135 lb.
Women: 95 lb.

Scaling
This is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.

Intermediate Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Chin-over-bar pull-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Jumping pull-ups

Men: 65 lb.
Women: 45 lb.

 

After: 10’

AMRAP: 20 HR push ups, 10 toes to bar

19 septembre 2018
image

Mardi 18 Septembre 2018

Warm up: 10’

Chris hinchaw warm up

MetCon:

Run 15,000 meters

Scaling
This is a long run. Reduce the distance as needed, but keep it in the slow, long-distance domain. Intermediate athletes should pick a distance that will take 40-50 minutes to complete. Beginners should run/jog for 30-40 minutes.

Intermediate Option
Run 10,000 meters

Beginner Option
Run 5,000 meters

18 septembre 2018
wod-du-jour-090415-wodnews

Lundi 17 Septembre 2018

Warm up: 15’

Mobilité + 4 rounds: 5 pause push press, 5 one leg box jump, 5 wallball le plus haut possible

Skill: 15’

Travail HSPU strict par niveau

 

MetCon: 10’

Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope

Scaling
Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 handstand push-ups
1 rope ascent, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 10 minutes of:
knee push-ups
1 rope climb, lying to standing

 

After:

“Annie”

17 septembre 2018
loweringbar

Vendredi 14 Septembre 2018

VENDREDI 14 SEPTEMBRE

WARM UP  (10’)

Mobilité + emom 6’ : 3 reps clean pull (2x), 3 reps muscle clean (2x), 3 reps power clean (2x)

 

SKILL (15’)

Technique clean and jerk + détermination charge

 

METCOND (30’)
10 1-minute rounds of:
25 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

 

Scaling
Chaque tour de cette séance d’entraînement est un sprint. Réduire le nombre de squats pour permettre 20-30 secondes pour effectuer des tâches propres et saccadées. La charge sur le clean et jerk devrait être aussi lourde que vous pouvez manipuler sans hésiter avant chaque porter. Choisissez une charge qui vous pose un défi, mais vous permet néanmoins de vous accrocher et d’exécuter rapidement vos rapports.

Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 135 lb.
Women: 95 lb.

Beginner Option
10 1-minute rounds of:

10 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 95 lb.
Women: 65 lb.

14 septembre 2018
Erin

Jeudi 13 Septembre 2018

WARM UP  (15’)

Mobilité + travail PVC

SKILL (15’)

Technique split clean + détermination charge

METCOND (12’)
Erin

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

Men: 40-lb. dumbbells
Women: 25-lb. dumbbells

Scaling
Réduisez le poids et les reps sur le split clean. Modifiez le pull-up afin que chaque round puisse être complété en 3 ou 4 sets. Comparé aux autres WOD Hero, cette séance d’entraînement est rapide et ne doit pas être entraînée dans la durée.

Intermediate Option
5 rounds for time of:

12 dumbbell split cleans
15 pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows

Men: 20-lb. dumbbells
Women: 15-lb. dumbbells

END OF THE WOD (10’)

Core training

13 septembre 2018
SnoRidge-CrossFit_FS_by-Rob-W

Mercredi 12 Septembre 2018

WARM UP  (15’)

Barbell yoga + 2’ position basse du squat + 30 barbell rotation en position squat

 

SKILL (15’)

Complex : 1 front squat, 1 push press, 2 thrusters, 3 back squat (sans poser la barre)


METCOND (20’)
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time

 

Scaling
Ce Heavy Day se termine par une tentative de gymnastique maximale. Les athlètes intermédiaires peuvent compléter cela comme prescrit. Les athlètes plus récents peuvent utiliser les premiers sets pour atteindre un poids confortable et modifier le L-sit pour un maintien statique similaire pouvant être maintenu pendant au moins 20 secondes.

Beginners options
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max tuck hold for time

 

END OF THE WOD (5’)

100 wallball

12 septembre 2018
Lauren-4750

Mardi 11 Septembre 2018

WARM UP  (15’)

Mobilité + 3 rounds : 10 jefferson curl, 10 ring row, 10 juping dips

 

SKILL (20’)

Technique, progression ring muscle up


METCOND (17’)
7 rounds of:
15 hip-back extensions
3 strict muscle-ups

Scaling
Ne pas sprinter cette séance d’entraînement. Les extensions de hanches doivent être effectuées lentement et méthodiquement, pas pour la vitesse. Utilisez les muscles stricts comme une opportunité d’affiner votre technique. Les athlètes débutants peuvent essayer une forme assistée du muscle-up avec les pieds sur le sol.

Intermediate Option
7 rounds of:
10 hip-back extensions
assisted strict muscle-ups

Beginner Option
5 rounds of:
7 hip, back or hip-back extensions
assisted strict muscle-ups

END OF THE WOD (5’)

Max distance row, each minute : 5 burpees

11 septembre 2018
fisher

Lundi 10 Septembre 2018

WARM UP  (15’)

Mobilité +20 DU, 10 goblet squat, 20 DU, 10 kb front squat (5D-5G), 20 DU, 10 zercher squat, 20 DU, 10 front squat

 

SKILL (15’)

Every 1’ (3x) : 3 reps front squat empty bar with 3 sec pause en bas

Every 2’ (5x) : 3 reps front squat


METCOND (15’)
Front squat 3-3-3-3-3 reps

 

Scaling
Idéalement, chaque set sera aussi lourd que possible pour 5 répétitions, mais les nouveaux athlètes devraient commencer à prendre du poids et ajouter du poids lentement car ils sont à l’aise.

 

END OF THE WOD (5’)

3 rounds : 20 kb swing, 10 burpees

10 septembre 2018
rrop

Vendredi 17 Août 2018

WARM UP  

Mobilité + 3x 10 reps good morning, 10 reps jefferson curl rest 1’

SKILL 

Deadlift 5×3 reps 80% départ toutes les 3’

METCON

5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft. rope

Intermediate Option
5 rounds for time of:
12 GHD sit-ups
3 rope climbs, 1 legless, 2 with legs

Beginner Option
3 rounds for time of:
20 sit-ups
3 rope climbs, lying to standing

 END OF THE WOD 

Toutes les 2’ (3x)

Max strict dips

17 août 2018
Rowing-800×400

Jeudi 16 Août 2018

WARM UP  

Mobilité + emom 8’ :

Odd : 150m row

Even : 10 kb sdhp

 SKILL 

Technique rameur 

 METCON

4 rounds :

800m row,

rest 1’

 Intermediate options

Beginners options

3 rounds :

800m row,

1’ rest

 END OF THE WOD 

Core training

16 août 2018
pp

Mercredi 15 Août 2018

WARM UP  

Mobilité + 3 rounds (20 sec ON/ 10sec OFF)

Handstand hold,

Back squat,

Dips parallette,

 

SKILL

Overhead squat détermination de la charge

 


METCON
21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.

Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips
Overhead squats

Men: 45 lb.
Women: 35 lb.

 END OF THE WOD 

1500m row

15 août 2018
no

Mardi 14 Août 2018

WARM UP 

Barbell yoga + technique snatch

 

SKILL 

EMOM 10’ 

3 reps par minute, 2 tours par exercices (high hang muscle snatch, high hang power snatch, hang power snatch, power snatch, squat snatch)

puis,

5’ préparation squat snatch


METCON
Squat snatch 1-1-1-1-1-1-1 reps

Beginners options
Squat snatch 3-3-3-2-2-1-1-1 reps

 

END OF THE WOD 

15-12-9

toes to bar,

burpee over bar

14 août 2018