JEUDI 11/07/2019

Warm up
Mobilité élastique 3’
+
4 x 1 minute de ladder (1,2,3,4…)
– Strict Pull-ups
– Single Arm ring Row (droite et gauche)
– Single Arm Dumbbell/ Kettlebell Row
Technique legless rope climbs (8’)
+ Voir options :
Option 1 : 10 strict pull-ups = 1 legless rope climb
Option 2 : 10 single arm ring row (5 droite/5 gauche) = 1 legless Rope Climb
Option 3 : 10 single arm Dumbbell/Kettlebell row (5 droite/ 5 gauche) = 1 legless
Rope Climb
Skill ’ (15’)
Technique Clean + Push Jerk (barre vide) : 10 réps
EMOM 8’ (30% de son 1 RM)
Toutes les minutes, 1 Hang Squat Clean + 1 Squat Clean + 1 Push Press + 1 Push
Jerk
Metcon

Time Cap 9’
3 rounds for time of:
2 legless rope climbs, 15-ft. rope
35 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
After ’ (10’)
3 Rounds
30’’ Mountain Climber
30’’ Plank Hold
30’’ Hollow Rock
30’’ Kettlebell Russian Twist
1’ Rest