MERCREDI 28/08/2019

Warm up

Mobilité

Emom 8’

1- 5 inch worm + 20 jumping plate

2- (round 1: 5 jefferson curl + 10 scap pull, round 2: 5 monkey fucker + 10 ring row, round 3: 5 deadlift empty bar + 5 strict pull ups, round 4 : 5 deadlift small weight + 5 strict ou kipping pull ups)

Skill

Gamme montante deadlift jusqu’à la charge du wod + test : 200m run, 10 deadlift UB, 15 pull ups UB

Metcon 17’

3 rounds for time of:

Run 400 meters

15 deadlifts

21 pull-ups

♀ 165 lb. ♂ 250 lb.

After 10’

Travail dynamique au sol par 2

5×10 glute ham raise avec retour push up plyo