Catégorie : WODS

INTERVALS : 3/4 SETS :  10 X 30 » @100 VMA + 2 KM/H 30 » RECUP

FOR TIME : 30-20-10  Cal Row GHDSU THEN 30-20-10 Cal Ski Erg Pull-Ups CHOISIR SA

FOR TIME : 500m Row 40 Burpees 30 Wbs @9/6 20 Dual Kb Deadlift @32/24

3 ROUNDS : 4’ON – 2′ OFF 12 Cal Bike 10 box jumps over 8

EMOM 25′ 150/180 m run 7/14 BU over the row 10/16 wbs @9/6 8/16 cal

FOR TIME  5 x 200 m Z4/Z5Rest 1/1 (Récup = temps d’effort)5 x 400 m

FOR TIME  1000 m row 400 m run 15 wbs 9/6 750 m row 400

4 ROUNDS FOR TIME 10 trhuster 2 db @22.5/15 12 HSPU 40/30/20/10 Cal ski erg

Every 3′ x 4 sets : 14 to 18 cal row8 deadlift 80/6016 russian swing

3 SETS AMRAP 5′-2′ REST 10/15 cal row @75% PMA9 Power clean 50/3012 m farmer