12/03/2021

WARM-UP : 3 rounds of:

-5 push-ups to down dog

- shoulder taps (plank) x 10 reps

- hollow rocks OU tuck ups rocks x 10 reps

OPEN 21.1

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min

SANS MATERIEL

OPEN 21.1

1 wall walk

10 lateral jumps

3 wall walks

30 lateral jumps

6 wall walks

60 lateral jumps

9 wall walks

90 lateral jumps

15 wall walks

150 lateral jumps

21 wall walks

210 lateral jumps

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23/03/2021

WARM-UP : 2 rounds of: 200 m run OU 30 mountain climber 5 inchworm 10 air squat MATERIEL AMRAP 20 min 400 m Run 20 Alternating Leg V-Ups 20 Push-Ups 400 m Run 20 KB OU DB Swings 20 Bent Over Rows (1

22/03/2021

WARM-UP : 2 rounds of: 200 m run OU 30 mountain climber 5 box step-ups / côté 30 sec plank MATERIEL AMRAP 15 min 9 Box Jump Overs @ 60 / 50 cm 15 V-ups OU 20 weighted sit-ups 200 m run SANS MATERIEL

19/03/2021

WARM-UP : 2 rounds of: 2 sets of: -BANDED GOOD MORNING x 15 reps @2111 (bande ou macnhe à balai) -hand release push-ups x 8 reps -box step-ups* x 5 reps / côté *utilise une chaise au besoin MATERIEL