Jeudi 3 mai 2012
Spartan complex:
10 to 1
deadlift
row
clean
push press
front squat
snatch high pull
burpees
kb swing
Jeudi 15 Mars 2012
Mercredi 14 Mars 2012
Sprint day!!!
Mardi 13 Mars 2012
J.T
21-15-9
HSPU
ring dips
push ups
Lundi 12 Mars 2012
3 rounds:
800 m run
50 burpees
50 sit up
Dimanche 11 Mars 2012
4 rounds:
400 m run
15 Squat snatch (95-65)
lundi 5 mars 2012
Amrap 10 min:
2 clean n jerk
1 rope climb
_____
Crossfit open 12.2
30 snatch (75-45)
30 snatch (135-75)
30 snatch (165-100)
max snatch (210-120)
Crossfit open 12.1
Amrap 7 min:
Burpee
Mercredi 28 dec 2011
wod :
2 rounds de
40 m sprint
2 x 20m ramper/ 20m de carried walk
10 jumping muscle up
20 box jump
25 coup de gaffe
50 hammer sledge
25 wall ball
20 oh lunges (45/25)…
Mardi 27 decembre 2011
5 x 5 dead lift
21-15-9
Burpee
Hspu
Sit up
Back extension
Mercredi 21 decembre 2011
21-15-9 squat clean a 135 et ghd situp
amrap 15 min, 15 pullup, 30 back ext, 50 tuck jump
Mardi 20 decembre 2011
Amrap 20 min:
5 pull ups
10 hspu
15 squat wall ball
lundi 19 decembre 2011
5 min row ammap
Clean n jerk
5×5,5×3 ou 5×1
5 min amrap double unders
Samedi 17 Decembre 2011
5 rounds:
20 pull ups
30 KBS
40 Double unders
Vendredi 16 Decembre 2011
wod1:
OH squat
B: 5×5 I: 5×3 A: 5×1
wod2:
1 minute on 1 minute off:
30 KB swing(70-55)
Jeudi 15 Decembre 2011
1-
3 rounds:
7 Muscle up
21 thrusters
2-
21-15-9
bench press
pull ups
100 KB squats
100 KB swing
100 KB lunges
100 KB push press
Lundi 12 Decembre 2011
20 dead lift (315)
20 back squat (225)
20 squat clean(185)
20 push jerk(135)
20 push press(115)
20 press(95)
(400m run ou 60 double unders entre chaque sets)