Lundi 13 fevrier 2012
Front Squat 5 x 3
______
Amrap 20 min
10 ring dips
10 ring row
10 toes to ring
Jeudi 8 fevrier 2012
5 rounds:
750 row
9 muscle ups
Vendredi 3 fevrier 2012
3 rounds:
10 dead lift
50 double unders
Jeudi 12 Janvier 2012
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Lundi 9 janvier 2012
5 rounds:
9 dead lift
6 high pull
3 squat snatch
Vendredi 6 janvier 2012
Kelly:
5 rounds: 400m run, 30 box jump, 30 wall ball
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)