Rétablissement à 90%

Training

1 - Skill
Handstand (Free/Wall/Kipping HSPU)

2 - WoD Deck of Card : 

Pique : Chin Up
Carreau : Thruster
Trefle : DB/KB Snatch
Coeur : KB Swing

Jokers : 50 Burpees ou 50 Box Jump Over

3 - Finisher

Accessories : 
Light curl Biceps
Superset
Heavy Dumbell Rowing

Convalescence :-/

Après blessure au coccyx survenue le 18/03/2016 (en luge!)
=> repos indéterminé (Exercices limités)

Rétablissement à 50%....

Workout du 17/03/2016

Chelsea remix
EMOM 30

5 Pull Ups
10 Push Ups
15 Squats
Active Rest : Plank for the remaing minute time

Finisher
Dumbell Snatch : 1RM each arm

Workout du 16/03/2016

WOD:

1) Bench Press (7-7-5-5-5-3-3): 1 Sets Every 1:30 X 7 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 Minute EMOTM:

Odd – 8-10 Seated Dumbbell Military Press
Even – 5/Side Plank Rows
This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a Dumbbell Weight you can hit for 8-10 reps for the military press. Use the same Dumbbells for the Plank Rows. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep.

3) 12 Minute AMRAP:
21 Kettlebell Swings 53/35
15 Burpees
9 Pull-Up

Fin de séance 

Abs

Workout du 14/03/2016

Chauffe
100 burpees

Force

Deadlift :

10-8-6-4-2: 1 Set Every 3:00

5 Rounds AQAP
400m Run
15 Thrusters 95/65
15 Toes-To-Bar

Workout du 11/03/2016

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Workout du 10/03/2016

Force

FrontSquat
EMOM 10
5 réps 80Kg

WoD (Officiel)
For time:
1 round of:
  100 double-unders
  50 squats
  95-lb. push press, 25 reps
Then, 2 rounds of:
  60 double-unders
  30 squats
  95-lb. push press, 15 reps
Then, 3 rounds of:
  40 double-unders
  20 squats
  95-lb. push press, 10 reps

(Pour ceux qui savent pas faire de DU, un DU = 3 single)

Finisher 
=> 100 Burpees