VENDREDI 01/06/2018

WARM UP  (15’)
Mobilité + technique toes to bar au sol

 

SKILL (15’)
EMOM 10’ : 1) 5 kb clean + 4 kb front squat + 3 KB thrusters

2) 8 toes to bar

 

METCOND (6’)

30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scaling

This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

Intermediate options

21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Beginners options

21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

END OF THE WOD (15’)

Back squat trouve ton 5 RM