Haltero :
- Squat Clean
Lundi
"18.3"
2 rounds for time
- 100 double-unders
- 20 overhead squats @ 52 / 36kg
- 100 double-unders
- 12 ring muscle-ups
- 100 double-unders
- 20 dumbbell snatches @ 22.5. / 15 kg
- 100 double-unders
- 12 bar muscle-ups
Time cap: 14 minutes
wod 2 :
2 rounds for time
- 100 Single Under
- 20 Goblet Squat @ 24 / 16 kg
- 100 Su
- 12 CTB
- 100 Su
- 20 KB Swing
- 100 Su
- 12 Pull Up
Time cap: 14 minutes
Mardi
For Time
21-15-9
- Power Clean 43/30kg
- Push Press
Rest 3'
3 Rounds :
- 15 Front Squats 43/30kg
- 15 TTB
Wod 2 :
Idem
Mercredi
For Time
Buy In
- 500m Row
3 Rounds
- 10 Deadlift @ 110 / 80 kg
- 15m Hand Stand Walk
Buy Out:
- 1000m Bike Erg
Wod 2:
Amrap 14'
2 - 4 - 6 ....
- Deadlift @ 80 / 60kg
- Burpees Bar Facing
- Pull Up
Jeudi
Amrap 16'
- 20 Air Squat
- 20 Push Up
- 20 Lunges
- 80m Shuttle Run
Wod 2:
Idem
Vendredi
12 Days Of X-Mas
For Time
- 1 Snatch 60 / 40
- 2 Hang Power Snatch
- 3 Deadlifts
- 4 Burpees
- 5 Toes 2 Bar
- 6 Box Jump Overs
- 7 Handstand Push Ups
- 8 Alt. KB Lunges 24 / 16kg
- 9 KB Swings
- 10 Chest To Bar
- 11 Wall Balls
- 12 Cal Bike
Samedi
For time
- 1000m row à 2
- 42 Barbell thrusters à 2 (1 barre à vide pour les 2 partners)
- 21 PUs synchro
- 800m row
- 30 Barbell thrusters
- 15 CtB synchro
- 600m row
- 18 Barbell thrusters
- 9 Bar MU synchro
