WOD 03/09/2020

WARM-UP: 3 rounds of

air squat x 15 reps

tall plank scap circles x 10 reps / côté

A. E2MOM x 5 sets of:

seated vertical jump x 6 à 8 reps

B. 3 rounds of:

- HSPU OU pike push-ups x 10 reps

+ facile : HSPU knees elevated

- alterning pistols or cossacks squat x 20 reps

-sit-ups x 30 reps

C. CORE FINISHER => 3 SETS OF:

- hollow flutter kicks x 20 s

- V-ups side OU tuck-ups side x 12 reps

- single leg glute bridge x 8 reps / côté

rest 1 min

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WARM-UP : 3 rounds of: push-ups x 5 reps Good morning x 10 reps air squats x 15 reps FOR TIME 60-40-20 alterning DB snatch 30-20-10 burpee over DB FOR TIME (sans matériel) 60-40-20 jump squat 30-20-10

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19/11/2020

WARM-UP : 3 rounds of: half burpees x 5 reps plank db pull through x 10 reps / tall plank scap circles x 10 reps DB goblet lunges x 10 reps / air squats x 10 reps A. AMRAP 16 min single arm DB hang

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18/11/2020

WARM-UP : 4 rounds of : 3 half burpees 10 air squats 3 burpees 10 sumo squats A. Cycle de renfo hand release push-ups : - Pendant 10min (soit 30 rounds), toutes les 20sec : faire de 1 à 8 hand release

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