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JEUDI 10/10/2019

 Warm up

 

Mobilité

 

60’’ row tranquille

60’’ Plank

 

60’’ row moyen

60’’ Arc Hollow

 

60’’ row rapide

60’’ Spiderman and stretch (30’’R/ 30’’L)

 

Skill 

 

12’ pour trouver son max.

 

Trouver votre max sur le complex suivant:

 

1 Squat clean

1 Thruster

1 Cluster

 

 

Metcon


3 rounds for time of:

2 minutes of support on the rings in as few sets as possible (AFSAP).

After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.


After

3 Rounds

 

10 Floor press KB/DB

10 Ring Row

30m walking KB over the haed (30m R/ 30m L)

Rest 1’30

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