Category : Workout Of The Day

WOD 13-11-15 “Vendredi 13”

WARMUP//

  • 2X(10 Press+10 Back Squat@bar)

Technique//

  • Hang Snatch

Force//15 Min

  • 4×6 Back Squat
  • 3×3 Hang Snatch

WOD 1 – For Time 3R (TC 10)

  • 30x Wall Ball
  • 30x KB Swing (62/44)

WOD 2 – For Time (TC 15)

  • 50x Hang Squat Clean
  • 40x Burpees-o-Bar
  • 30x T2B
  • 20x Deadlift
  • 10x Ring Dips

WOD 11-11-15 “Clotaire Rapaille”

WARMUP//

  • 2x(15 Russian KB Swing+10 Squat+5 Push Up)

TECHNIQUE//

  • Push Jerk

FORCE//20 min, en choisir 2/3

  • Deadlift 5×3
  • Back Squat 4×3
  • Push Jerk 5×2

W1 – For Time – 2R

  • Row 500m
  • 50 Push Up

WOD 2 – AMRAP 11 Min

  • Buy In : 100 DU,
  • 10 Front Rack Lunge
  • 15 Box Jump
  • 20 Box Sit Up