FOR TIME - Time Cap 6 min
HILL SPRINT WITHOUT SHOULDERS
60 Kettlebells Push presses (to share)250m hill sprint with sandbag 15kg
RX
1 sandbag each2x 16/12kg
SCALED
1 sandbag to shareKB's 2x12/8kg
Chargement en cours...
FOR TIME - Time Cap 10 min
LINDA THE FARMER
For time :10-9-8-7-6-5-4-3-2-1
Double dumbbells bench presses
Barbell Deadlift
Double dumbbells hang squat clean
*Share as you want
**Avancer les haltères d'une case chaque round
***entre Clean et Bench press : farmer walk
2min rest > Zone B WOD 3
RX
Deadlift : 100/65DB's : 22,5kg/15kg
RX mixte 80kg
SCALED
Deadlift : 60kg/45kgDB's : 15kg/10kg
Chargement en cours...
AMRAP - Time Cap 7 min
TACTICAL SNATCH
2min after WOD 2 in zone BAMRAP 5min
Max reps snatch (choose your weight) / Score A = nombre de reps x poids
Max cal Row / Score B = nombre calories
Chargement en cours...
AMRAP - Time Cap 7 min
TACTICAL Cals
Same as Wod 3AChargement en cours...
FOR TIME - Time Cap 8 min
FOREARMS WORM
For time :2 rounds :
12 worm squat
12 toes to bar synchro
2 rounds :
9 worm thrusters
9 Chest to Bar (rounds 1 : A= C2B, B= dead hang / round 2 : A= dead hang, B= C2B)
1 round :
6 worm clean & jerk
6 rope climb 3m20 (to share)
SCALED
For time :2 rounds :
12 double KB's squat synchro 12/8kg
12 toes to ring (to share) (B in deadhang)
2 rounds :
9 double KB's thrusters synchro 12/8kg
9 pull up ((to share) (B in deadhang)
1 round :
4 length worm carry (touch ground each extremity)
4 rope climb 2,8m (to share)
Chargement en cours...
AMRAP - Time Cap 2 min
PING PONG SPRINT
AMRAP 2minMax reps lateral burpees over worm synchro
(déplacer le worm toutes les 15 reps)
Chargement en cours...