WOD 08/07/20

Warmup
Abs routine

Metcon
AMRAP 10mn
7 deadlift
50m sprint
14 pistols
21 DU
Sprint back

WOD 03/07/20

Metcon
For time

1km run
40 Hang Power Cleans
80 DU
40 Push Press
80 Abm Situps
40 AKB

TimeCap 25mn

29/06/20

Wod (pinède)

5 rounds of
6 strict pullups
12 pushups
Run to the abs bench
30 abs

WOD 24/06/20

WOD « Jenny »
AMRAP 20mn

20 OHS 20kg
20 Back Squats 20kg
400m RUN

WOD 15/06/2020

Warmup CORE

Crab leg raises
Dynamic plank

Twists
Dynamic plank side

REST

Alternate leg raises
Leg raises + hip up

Oblique heel tap
Dynamic plank side (alternating sides)

Dynamic plank (up & down)

REST

Alternating toes touch
Bicylcle

Reverse crunch
Side oblique crunch

Mountain climber

Metcon
Every 1’30 sur 10 rounds

10 wallballs
10 push-ups
10 AKBS

WOD 12/06/20

Warmup
3 rounds of

100m run
20 leg raises
20 mountain climber

Metcon

12-9-6-3-3-6-9-12

• Hang Power Clean
• Burpees OTB

WOD 10/06/2020

Time cap 25 min :

4 rounds

20 wallballs
20 burpees over the box
20 KB snatchs
1 AR avec le KB

WOD 05/06/2020

for time :

18 – 15 – 12 – 9 – 12 – 15 – 18

Thrusters
Burpees OTB

WOD 27/05/2020

Time 20 min :

50 squats
40 Moutain climbers
30 push-ups
20 Am. KBS
400m
20 Am. KBS
30 push-ups
40 Moutain climbers
50 squats

WOD 25/05/2020

3 rounds for time

20 push-ups
20 lunges (30kg)
20 MC
20 squats (30kg)
200 m run

WOD 13/03/2020

WOD :

40-30-20 : WB/ KBS

100 DU entre chaque rounds

WOD 12/03/2020

WOD

100 DU
100 sit-ups
100 air squats
100 push-ups

WOD 11/03/20

Warmup
4 rounds of
10 twist abs with WB
20s battle rope
30 MC

WOD
3 rounds of
40DU
30 Box jump
20 WB