MARDI 24/09/2019

Warm up

Mobilité

EMOM 8’

1 shuttle sprint (15m, un plot tous les 5m) + 6 squat jump

Skill

E1:30MOM 6’

12 step up sur box avec 1KB (charge du wod) + 6 russian swing + 6 american swing

Metcon 20’

10 rounds for reps of:

30 seconds of burpees Rest 30 seconds 30 seconds of dumbbell thrusters

Rest 30 seconds

♀ 15kg/30-lb. Dumbbells ou KB ♂ 22,5kg/45-lb. Dumbbells ou KB

After 10’

5 rounds of,

12 KB good morning 6 KB bent over row R + 6 KB bent over row L

20’’ L-sit