Tabata1

WOD DU 14/12/19

Warm up 15’

Mobilité

Burgener warm up

Skill 15’

Voir tous les mouvements

Metcon 25’

Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.
Women: 65 lb.

Intermediate Option
Tabata push jerk
Rest 3 minutes
Tabata pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

Men: 75 lb.
Women: 55 lb.

Beginner Option
Tabata push jerk
Rest 3 minutes
Tabata jumping pull-up
Rest 3 minutes
Tabata knee push-up
Rest 3 minutes
Tabata hang power snatch

Men: 45 lb.
Women: 35 lb.

 

14 décembre 2018
clean-crossfit

WOD DU 13/12/12

Warm up 15’

Mobilité

3 rounds:

200m run,

5 muscle clean,

5 front squats

 

Skill 10’

Preparation squat clean

 

Metcon 25’

4 rounds for time of:
20 squat cleans
800-m run

Men: 115 lb.
Women: 75 lb.

Intermediate Option
4 rounds for time of:
20 squat cleans
800-m run

Men: 95 lb.
Women: 65 lb.

Beginner Option
4 rounds for time of:
12 squat cleans
400-m run

Men: 65 lb.
Women: 45 lb.

 

After 5’

Stretching

13 décembre 2018
121004-A-HZ290-001

WOD DU 12/12/12

Warm up 15’

Mobilité

Éducatif Turkish get up

Skill 10’

Perfectionnement technique rope climb

Metcon 16’

3 rounds of:

2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-ft. rope, 50-lb. dumbbell
Women: 15-ft. rope, 35-lb. dumbbell

Beginner Option
3 rounds of:
2 minutes of rope climbs, lying to standing
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-lb. dumbbell
Women: 10-lb. dumbbell

 

After 10’

Arnold press

 

12 décembre 2018
lindy

WOD DU 11/12/18

Warm up 15’

Mobilité

Amrap 7’:

15 DU,

10 squats,

5 push ups

 

Skill 15’

Gamme montante sur tous les mouvements

 

Metcon 20’

Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

 

Beginner Option
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
10 minutes of jump rope practice

11 décembre 2018
_LAN1544

WOD DU 10/12/18

Warm up 15’

Mobilité

3 rounds

200m row,

5 SDHP empty bar,

5ring row

 

Skill 10’

Voir et preparer tous les mouvements

 

Metcon 25’

3 rounds for time of:
1,000-m row
50 sumo deadlift high pulls
25 pull-ups

Men: 75-lb. SDHP
Women: 55-lb. SDHP

Intermediate Option
3 rounds for time of:
1,000-m row
40 sumo deadlift high pulls
20 pull-ups

Men: 75-lb. SDHP
Women: 55-lb. SDHP

Beginner Option
3 rounds for time of:
500-m row
20 sumo deadlift high pulls
10 ring rows

Men: 45-lb. SDHP
Women: 35-lb. SDHP

 

After

Recovery

10 décembre 2018
46062506_1121399008040157_1514931357250224128_n

WOD DU 07/12/18

Warm up:15’

Mobilité

Dynamic warm up par 2 (bear crawl, brouette, …)

 

Skill:15’

Pratique handstand walk et handstand push ups

Metcon:15’

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

 

Intermediate Option
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

7 décembre 2018
OVERHEAD SQUAT

WOD DU 06/12/18

Warm up:15’

Mobilité

2×5 front squat empty bar

2×5 behind the neck push press empty bar

2×5 OH squat

 

Skill:10’

OH squat augmentation de la charge

 

Metcon:20’

Overhead squat 5-5-5-3-3-3-1-1-1 reps

After:10’

21-15-9 OHS 95/65

200m run avant chaque série

 

6 décembre 2018
DORK

WOD DU 05/12/18

Warm up:15’

Mobilité

3 rounds: 30sec ON/30sec OFF

DU,

KB deadlift,

DOWN UP

Skill:10’

Voir tous les mouvements

Metcon: 30’

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees

Men: 16-kg kettelbell
Women: 12-kg kettlebell

 

After:5’

Recovery

5 décembre 2018
22290152_10212065833059720_736416845_n

WOD DU 04/12/18

Warm up:15’

Mobilité

Jefferson curl 2×10 reps

Good morning 2×10 reps

Kb swing russe 3×5 reps

 

Skill:10’

Deadlift preparation charge

 

Metcon:18’

Deadlift 10-10-5-5-3-3 reps

After:7’

AMRAP

500m row + max reps toes to bar

4 décembre 2018
_LAN1669

WOD DU 03/12/18

Warm up:15’

Mobilité

9-7-5

Wallball,

Ring row

Skill:15’

Front squat, strict pull ups (super set, 2+2 reps)

Metcon: 15’

For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft

Intermediate Option
For time:
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
10 wall-ball shots
10 pull-ups

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Beginner Option
For time:
35 wall-ball shots
35 jumping pull-ups
20 wall-ball shots
20 jumping pull-ups
10 wall-ball shots
10 jumping pull-ups

Men: 10-lb. ball to 9 ft.
Women: 6-lb. ball to 8 ft.

 

After:10’

Core training

3 décembre 2018
CFrunning

WOD DU 30/11/18

Warm up:15’

Mobilité

3 rounds:

200m run,

20 sec dead hang

Skill: 15’

Yoke carry 15m

Metcon: 20’

4 rounds for time of:
400-m run
200-m farmers carry

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

Intermediate Option
4 rounds for time of:
400-m run
200-m farmers carry

Men: 30-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
3 rounds for time of:
400-m run
200-m farmers carry

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells

 

30 novembre 2018
CAJ

WOD DU 29/11/18

Warm up: 15’

Mobilité

Emom 5’:

30 DU + 5 muscle clean

Skill: 15’

Power clean series de 2 reps (augmentez la charge à chaque série)

 

Metcon: 15’

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 155 lb.
Women: 105 lb.

Intermediate Option
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 115 lb.
Women: 80 lb.

Beginner Option
2 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 65 lb.
Women: 45 lb.

 

29 novembre 2018
back squat 2

WOD DU 28/11/18

Warm up: 15’

Mobilité

4 rounds:

5 squats,

10 sit ups

(air squat, zercher squat, front squat, back squat)

 

Skill:15’

Back squat augmentation de la charge

 

Scaling:

Réduisez la charge de retour afin que le premier tour puisse être complété en 3 sets ou moins. Les athlètes débutants et intermédiaires peuvent vouloir éviter complètement le GHD jusqu’à ce qu’ils aient acquis une tolérance pour ce mouvement très puissant.

 

Metcon: 15’

For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups

Men: 225 lb.
Women: 155 lb.

Intermediate Option
21-15-9 reps for time of:
Back squats
GHD sit-ups

Men: 185 lb.
Women: 125 lb.

Beginner Option
For time:
15 back squats
30 sit-ups
12 back squats
24 sit-ups
9 back squats
18 sit-ups

Men: 95 lb.
Women: 65 lb.

 

After: 10’

Stretching

28 novembre 2018
maxresdefault

WOD DU 27/11/18

Warm up: 15’

Mobilité

Skill: 15’

Technique PVC + empty bar + complex 2-2-2 reps

Metcon: 15’

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

 

After: 10’

21-15-9 shoulder to overhead 95/65,

42-30-18 double unders

27 novembre 2018
lindy

WOD DU 26/11/18

Warm up: 15’

Mobilité

Amrap 7’:

10 kb deadlift alterné,

10 sit ups,

10 step ups

 

Skill: 15’

Technique dumbbell ou kettlebell snatch  + progression toes bar

Metcon: 20’

For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box

Scaled Option
For time:
30 hanging knee-raises
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 hanging knee-raises

Men: 35-lb. dumbbells, 20-in. box
Women: 20-lb. dumbbells, 20-in. box

 

After: 5’

Reverse hipper 50 reps

26 novembre 2018
The Sumo Deadlift: You’re Doing it Wrong

wod du 05/10/2018

Skill

technique sumo deadlift

gamme montante

 

WOD

Sumo deadlift

5×3

5 octobre 2018
largo-butterfly

wod du 04/10/2018

Skill

tous les mouvements

 

Wod

100 m Walking Lunges

100 Push ups

100 Medicine ball clean

100 Pull ups

100 m walking lunges

4 octobre 2018
telechargement-10

wod du 03/10/2018

Skill

Gamme montante power clean

 

WOD

AMRAP 10 min

5 power clean

10 toes to bar

3 octobre 2018
OVERHEAD SQUAT

WOD du 02/10/2018

Skill 15 min

every 2 min

3 OHS / 20DU

 

WOD

Overhead squat

5×3 reps

 

 

2 octobre 2018
double-kettlebell-push-press

WOD DU 28/09/18

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

28 septembre 2018
girls-poster-example

WOD DU 27/09/18

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
The-Ring-Muscle-Up

WOD DU 26/09/18

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

WOD DU 25/09/18

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
FGB

WOD DU 24/09/18

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-Thorisdottir-Dumbbell-Snatch

WOD DU 21/09/18

Warm up: 15’

Mobilité +

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
SPLIT JERK

WOD DU 20/09/18

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
HSPU

WOD DU 17/09/18

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
OVERHEAD SQUAT

WOD DU 03/09/18

LUNDI 3 SEPTEMBRE

WARM UP (15’)

Barbell yoga 5’

OH shoulder rotation 2×20 reps 1’ rest,

OH shrug squat position 2×20 reps 1’ rest

Muscle snatch départ des hanches 3×5 reps 1’ rest

SKILL (15’) EMOM 8’ :

M1 et 2 : 3 snatch pull

M3 et 4 : 3 muscle snatch

M5 et 6 : 3 power snatch

M7 et 8 : 3 oh squat

Puis gamme montante oh squat départ du sol

METCOND (7’)

Complete as many rounds as possible in 7 minutes of:

50 double-unders

10 overhead squats

Men: 135 lb. Women: 95 lb.

Scaling

Cet AMRAP est court et doit être abordé à toute vitesse. Réduisez les répétitions et les charges afin que vous puissiez terminer chaque série rapidement et sans interruption, même si vous commencez à vous fatiguer.

Intermediate options

Complete as many rounds as possible in 7 minutes of:

25 double-unders

10 overhead squats

Men: 115 lb.

Women: 75 lb.

Beginners options

Complete as many rounds as possible in 7 minutes of:

25 single-unders

10 overhead squats

Men: 65 lb. Women: 45 lb.

 

END OF THE WOD (10’)

Accumuler 100 reps floor leg raises

3 septembre 2018
tabata

WOD DU 08/08/18

WARM UP  (15’)

Mobilité + 3 rounds : 400m run, 1 round CINDY

SKILL (15’)

Voir et tester tous les exercices


METCOND (20’)
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

 

Scaling

Choisissez des haltères suffisamment légères pour pouvoir travailler sans rencontrer d’échec pendant les premiers intervalles. Modifier les mouvements à quelque chose qui vous permet d’obtenir un grand nombre de reps dans les premiers intervalles.

Intermediate Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses

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

Beginner Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells

8 août 2018
images-2

WOD DU 06/08

WARM UP (15’)

Mobilité + 3 rounds : 100m row, 5 clean pull, 5 muscle clean, 5 power clean

 

SKILL (20’)

Power clean départ toutes les 2 minutes 3 reps 80% + 3 high box jump (5 séries)


METCOND (14)
7 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups

There is no rest between rounds.

Scaling

Le rameur devrait être complétée dans environ 1 minute, permettant à la deuxième minute d’être utilisée pour accumuler des sit-ups. Réduire les calories si nécessaire. Les athlètes débutants et intermédiaires peuvent vouloir éviter le GHD complètement jusqu’à ce qu’ils aient construit une tolérance pour ce mouvement très puissant.

Intermediate Option
7 2-minute rounds of:
16-cal. row
Max rep GHD sit-ups, to parallel

There is no rest between rounds.

Beginner Option
5 2-minute rounds of:
12-cal. row
Max rep sit-ups

There is no rest between rounds.

END OF THE WOD (5’)

Max time dead hang

6 août 2018
rich-froning-handstand-walk

WOD DU 26/07/18

WARM UP  (15’)

Mobilité + 10’ « CINDY » (tous les 3 rounds : 200m run)

SKILL (15’)

Pistols progression

 

METCOND (13’)
Regional Event 3

3 rounds for time of:
9 muscle-ups
36-ft. handstand walk
36-45-54 single-leg squats
36-ft. handstand walk
Dans la mesure du possible, placez des obstacles dans l’aire des handstand pour imiter l’événement des régional.

 

Scaling
Cette séance d’entraînement contient beaucoup de mouvements de gymnastique hautement qualifiés. Ignorez le temps et la vitesse auxquels les athlètes régionaux terminent cette séance d’entraînement. Modifiez les mouvements et les répétitions au besoin tout en continuant à utiliser cette technique comme une occasion de pratiquer vos habiletés de gymnastique.

 

Intermediate options
3 rounds for time of:
5 muscle-ups
36-ft. handstand walk, no obstacles
36-45-54 single-leg squats
36-ft. handstand walk, no obstacles

Beginners options
3 rounds for time of:
5 ring rows
5 jumping ring dips
36-ft. bear walk
36-45-54 single-leg squats
24-30-36 squats
36-ft. bear walk

 

END OF THE WOD (5’)

Team of 2 : 5’ : max reps pull ups

26 juillet 2018