MERCREDI 01/08/2018
WARM UP (15’)
Mobilité + 3 rounds : 10 kipping swing, 8 squats, 6 push ups, 4 burpee broad jump
SKILL (10’)
Mise en place de tous les mouvements
METCOND (20’)
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings
Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell
Scaling
Cet AMRAP de 20 minutes contient un grand nombre de répétitions. Réduisez les poids et redimensionnez les mouvements pour limiter les défaillances et éviter les longues pauses.
Intermediate options
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 wall-ball shots
15 kettlebell swings
Men: 14-lb. ball, 1-pood kettlebell
Women: 10-lb. ball, 12-kg kettlebell
Beginners options
Complete as many rounds as possible in 20 minutes of:
5 ring rows
10 wall-ball shots
15 kettlebell swings
Men: 8-lb. ball, 12-kg kettlebell
Women: 4-lb. ball, 8-kg kettlebell
END OF THE WOD (10’)
Core training