Les W.O.D

Christine

3 Rounds For Time

• 500m Row
• 12 Deadlift @Bodyweight
• 21 Box jump

#time

Trunks

10 Rounds For Time

• 5 Hang Squat Clean @50/35kg
• 5 Shoulder to Overhead
• 25 Double-unders

#time #hang clean #DU

Team WOD- For Time

For time sous le format : 30” ON Partner A (Partner B OFF) / 30” ON Partner B (Partner A OFF)

• 200 DUs
• 100 KB Swing @24/16kg
• 80 T2B
• 60 HSPUs
• 40 Burpees box jump over
• 30 Snatch 50/35kg
• 20 Muscle-up

#time #doulbe-unders #kb swings #toes to bar #hspu #burpees box jump over #KB Snatch #bar muscle-up

Front Squat + AMRAP

• Front Squat:
  3*5 @82-87% du 1RM
  
• AMRAP 10'
  5 Front squat @80/55 kg
  6 Strict Pull-ups
  7 Strict Ring Dips

#load #front squat #strict pull-ups #strict ring dips

Deadlift + StrongFit

• 20 reps Deadlift AHAP
• EMOM 12' (3 sets):
  1' Max reps Sandbag/slamball RDL
  1' Max reps Biceps Curl With DB (1 DB)
  1' Max reps Sandbag/Slamball Floor Press
  1' R

#load #deadlift #sandbag #curl

Speed Demon

AMRAP 3':
200m Run
15 Lateral Burpees Over Bar
Max reps Overhead Squats @35/25kg

3' Rest

AMRAP 3':
200m Run
12 Lateral Burpees Over Bar
Max reps Overhead Squats @43/30Kg

3' Rest

AMRAP 3':
200m Run
9 Lateral Burpees Over Bar
Max reps Overhead Squats @52/35kg

3' R

AMRAP 3:
200m Run
6 Lateral Burpees Over Bar
Max reps Overhead Squats @60/40kg

#amrap #run #burpees #overhead squat

EMOM 25'

EMOM 25'

• Min 1: 15/12 Calories Assault Bike
• Min 2: 40 Air Squat
• Min 3 et 4:
  1 Round Of DT
  - 12 DL
  - 9 hang Clean
  - 6 Jerk @70/50 kg
• Min 5:  Rest

#emom #Assault Bike #air squat #deadlift #hang clean #clean&jerk

Team WOD- AMRAP

2 x 10' AMRAP / 5' rest

• 6 bar muscle-up synchro
• 10 Clean and Jerk  @70/50kg
• 14 Bar Facing Burpees synchro

#amrap #burpees

Survival

4 Rounds For Time:

• 12 HSPUs
• 10 Power Snatch @35/25kg
• 8 Overhead Squat

#time #hspus #power snatch #overhead squat

Bip Bip

5 Rounds For Time :

• 18/15  cal AB
• 40 DUs
• 10 Burpees box jump over
  1'30'' rest

#time #Assault Bike #double-unders #burpees box jump over

Snatch + Gym Strict

Skill:

EMOM 12': 1 Squat Snatch @70%

15-12-9  For Time

• Strict HSPUs
• Strict Ring Dips
• Strict Pull-ups

#time #strict hspu #strict ring dips #strict pull-ups

Dorothée

30-20-10 For Time30-20-10

• Front Squat @35/25kg - 50/35kg - 65/45kg (gamme montante)
• Chest To Bar Pull Up

#time #front squat #chest to bar

Team WOD For Time

4 Rounds For Time

• 12 Synchro KB Snatch (6/6)
• 12 Synchro Single Arm KB Thrusters (6/6)
• 500m Run

#time #KB Snatch #KB Thruster #run

Bulma

1-2-3-4-5-6-7-8-9-10 reps For Time

1 Power Snatch
1 Bar Muscle-up
2/2 etc (jusqu'à 10)

Rx: 50/35kg
Elite: 60/45kg

#power snatch #bar muscle-up #time

Haltero + StrongFit

• E3MOM 15': 3 Squat Clean & Jerk @70%
• "My Name Is" Sandbag Press

#strongfit