Lundi 7 novembre 2011
WOD
“RJ”
5 “rounds” :
800m course
5 Montée de corde
50 PushUp
*Sub 5 montée de corde : 50 Jumping PullUp
Mardi 8 novembre 2011
FORCE
1RM OverHead Squat
WOD
1,6 km course
20 Ground to OH (95/65)
30 Burpees
Mercredi 9 novembre 2011
FORCE
1RM Deadlift
WOD
AMRAP 12 minutes :
10 Front Squat (95/65 – 115/80 – 135/95)
30 Double Under
Jeudi 10 novembre 2011
SKILL
10 “rounds” :
20 sec. AMRAP PullUp
40 sec Repos
WOD
5 “rounds” de 1m30s
3 HSPU
6 Box Jump
9 Squat
-1 minute repos-
CORE
Minute 1 : 20 anchored SitUp
Minute 2 : 25 anchored SitUp
Minute 3 : 30 anchored SitUp
Minute 4 : AMRAP anchored SitUp
Vendredi 10 novembre 2011
WOD
3 “rounds” :
30 KB Swing (2/1,5p)
20 Hang Squat Clean 95/65
10 Hang Power Clean
EXTRA
En 3 minutes : AMRAP Double Under
-1 min repos –
En 3 minutes : AMRAP Wall Ball
Samedi 11 novembre 2011
TEAM WOD 1
15-12-9-6-3 :
Toes 2 Bar
Burpee Plate
TEAM WOD 2
10 Clean & Jerk 135/95
20 Deadlift
30 Box Jump
40 Wall Ball
50 Ring Dip
10/10,20/10,20,30/10,20,30,40/10,20,30,40,50
Dimanche 12 novembre 2011
WOD
7 “rounds” :
7 PullUp
7 Power Snatch 95/65
7 Overhead Squat
EXTRA
Core Work