WoD - Cassage de cuisses

1. Dead Lift
1RM

2. Squat
7×5 Front Squats, across

3. EMOMx7
3 Squat Cleans – you choose the weight

(je suis toujours l'excellent programme de Ben Bergeron http://competitorstraining.com/)

WoD du 12/08/2014

1. Row
500 meters for time

rest 20 minutes

2. Strict Press Biathlon
800m Run
21 Unbroken* Strict Press, 115/75
800m Run
18 Unbroken* Strict Press, 115/75
800m Run
15 Unbroken* Strict Press, 115/75

*200m Run penalty must be completed any time the strict press is broken.

Back on Monday 11/08/2014

1. Squat
5×7 Front Squats, across

2. “Karabel”
10 RFT of:
3 Power Snatches, 135/95
15 Wall Balls

3 8RFT:
500m Row
1 min Res

Friday 08/08/2014

1. Squats
10×3 Back Squats, across

2. 5 RFT
8 Strict TTB
8 DB Thrusters, 35/25
14 DB Walking Lunges, 35/25

Fin de séance
Core Workout
 - Hollow Rock/Superman
 - Chinese Plank

Chris Spealler

Triple 3

Triple3

For time:
Row 3,000 meters
300 double-unders
Run 3 mile (5km)

Fin de séance
mobility

06/08/2014

1. Squat
7×5 Back Squats, across

2. Deadlift
3-rep Heavy

3. EMOMx14
Odd:  7 Dead Lifts, 70% of 3-rep
Even:  200m Run

Double Grace

“Double Grace”

60 Clean and Jerks 60kg

-_-

Puis freestyle....