Fran ++
27-21-15 reps for time of:
95-lb. thrusters
Pull-ups
Skill : Double Under
New PR 120
jeudi 26 mai 2016
mercredi 25 mai 2016
Workout du 25/05/2016
Début de séance
Bring Sally Up Push Up
WoD (degressif)
21/18/15/12/9/6/3
Bench Press 60 Kg
Barbell Curl Biceps 30 kg
Dumbell alternating Power Snatch 20Kg
Burpee
Overhead Walking Lunge 20Kg
Bring Sally Up Push Up
WoD (degressif)
21/18/15/12/9/6/3
Bench Press 60 Kg
Barbell Curl Biceps 30 kg
Dumbell alternating Power Snatch 20Kg
Burpee
Overhead Walking Lunge 20Kg
mardi 24 mai 2016
Workout du 24/05/2016
Force
1) Front Squat: 5 x 10 réps
2) Super Set
Press/Legs extension (pour changer)
3 séries de 10
WoD
15-12-9 – AQAP:
Power Cleans 115/75
Burpee Lateral Bar Hop
400m Run
Fin de séance
5 rounds NOT for time
10 Back Extension (+10 Kg or more)
10 Hollow Rocks
1) Front Squat: 5 x 10 réps
2) Super Set
Press/Legs extension (pour changer)
3 séries de 10
WoD
15-12-9 – AQAP:
Power Cleans 115/75
Burpee Lateral Bar Hop
400m Run
Fin de séance
5 rounds NOT for time
10 Back Extension (+10 Kg or more)
10 Hollow Rocks
lundi 23 mai 2016
Workout du 23/05/2016
jeudi 19 mai 2016
Workout du 19/05/2016
For time :
run 1 Km
75 Wall Ball
50 Push Up
25 Chest to bar
50 Box Jump Over
75 Push Press (30/20)
run 1km
run 1 Km
75 Wall Ball
50 Push Up
25 Chest to bar
50 Box Jump Over
75 Push Press (30/20)
run 1km
Workout du 18/05/2016
Jeux de carte
Pique : Goblet Squat
Trefle : Sit Up
Carreau : Push up
Coeur : Pull up
Jokers : 50 Burpees
Fin de séance rolling and stretching
Pique : Goblet Squat
Trefle : Sit Up
Carreau : Push up
Coeur : Pull up
Jokers : 50 Burpees
Fin de séance rolling and stretching
mardi 17 mai 2016
Workout du 17/05/2016
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps (60Kg)
7 Knees to elbows
245 pound Deadlift, 7 reps (110Kg)
7 Burpees
7 Kettlebell swings, 2 pood (32 Kg)
7 Pull-ups
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps (60Kg)
7 Knees to elbows
245 pound Deadlift, 7 reps (110Kg)
7 Burpees
7 Kettlebell swings, 2 pood (32 Kg)
7 Pull-ups
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