Workout du 07/01/2014

Force

EMOM Front Squat 10 Minutes
2 x 100 Kg

WoD
Riley
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

Workout du 05/01/2015

Mollet détruits par les Double Unders du WoD de 2015

Donc..

WoD

10 km rameur

Cash Out

100 Hollow Rocks

New Year 2015 Team WoD

Fait avec Elsabre sur la plage (Cannes)

25 rounds (Répartition = 13 et 12 rounds)
60 Double Unders
20 Kb Snatch (10+10, 16 Kg)
plus 15 Réps

= 2015 Réps :-)

Workout du 30/12/14

Force

Max Rép FrontSquat 100Kg
Ladder Back Squat 100 Kg
(First Minute=1 rép, Minute 2=2 réps etc..)

WoD
Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Workout du 28/12/2014

Force
Front Squat 10 x 3 Réps 95Kg


WoD
6 rounds
24 Squats
24 Push Up
24 Walking Lounge
Run 400m
(Temps = 23:58)

Workout du 24/10/2014 (TEAM WoD)

Team WOD:

In two teams, each team chooses a card and completes the skill that matches the suit chosen. A new card cannot be chosen until all team members have completed all reps. Total reps per person equal the face value of the card. Aces = 11, Face cards = 10, Jokers = 21. The team who chooses a joker can pick one of the four skills for the other team to complete.

Hearts – Thrusters (30Kg)
Diamonds – HR Push-ups
Clubs – Burpees
Spades – T2B

Body Pump + CX

Entre potes pour changer un peu ;-)

Un bon vieux Pump chargé comme il faut (Je l'ai senti sur les cuisses mine de rien)

Puis test du cours de CX (Gainage/Abdo/élastiques)