24/09/19

Warm up 15

 

Mobilité

 

EMOM 8’

1 shuttle sprint (15m, un plot tous les 5m) + 6 squat jump

 

Skill 10

 

E1:30MOM 6’

12 step up sur box avec 1KB (charge du wod) + 6 russianswing + 6 american swing

 

Metcon 20

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 15kg/30-lb. Dumbbells ou KB
♂ 22,5kg/45-lb. Dumbbells ou KB


After 10

5 rounds of,

12 KB good morning
6 KB bent over row R + 6 KB bent over row L

20’’ L-sit

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