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WOD240816

WOD240816

WOD240816

WARMUPX2

5/5 STRETCHING LUNGES

6X5SEC REVERSE HYPER HOLD (5SEC REST ENTRE)

1MIN FRONT RACK MOBILITY

12 SUPINE YTL

1.  Squat Conditioning

For time*:

20 Back Squats, 155/105

20 Back Squat, 185/135

20 Back Squats, 225/155

*No Racks.  1 Bar.  Rest 1 minute after completing each weight

2.  Press Conditioning

For time*:

20 Push Press, 135/95

20 Push Press, 155/105

20 Push Press, 185/135

*No Racks.  1 Bar.  Rest 1 minute after completing each weight

3.  Clean Conditioning

For time*:

20 Hang Power Clean, 155/105

20 Hang Power Clean, 185/135

20 Hang Power Clean, 205/155

*No Racks.  1 Bar.  Rest 1 minute after completing each weight

EXTRA :

1.  Gymnastic Pull Conditioning

For time*:

20 Strict C2B Pull ups

20 Strict Pull ups

20 Kipping C2B Pull ups

Rest 1 minute after completing each set of 20.

BODYWEIGHT
Dynamique WARM UP 2x
400m Run
10 jumping squats
12 walking lunges with torso twist
12 walking lunges with OH reach
10 Jump to touch the highest bar of the ring
10 down and up plank

ENDURANCE KELLY
50-40-30-20-10
BURPEES
Wall ball
V-Ups
150 M rameur entre chaque rounds

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