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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:
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:
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

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