Feb 12, 2014

Mobility 15 min Strength 5 x 3 back squats @285 7 x 3 push jerk @165 Wod 5 minute AMRAP: 100m sprint 10 pullups 10 pushups 2 minute rest completed 5 rounds total 5 minute AMRAP: 150m Row 10 Box Jumps (33 inches) 10 Situps 2 minute rest completed 3 rounds + 150m row 5 minute AMRAP 100m Sprint 10 Slam balls (#30) 10 Lunges (holding slam ball overhead) completed 3 rounds + 14 Etirements 15 min renforcement musculaire 5 x 3 squats avec barre sur epaules a 130kgs 7 x 3 epaule-jete a 75kgs Wod Faire pendant 5 minutes: 100m course 10 tractions 10 pompes 2 minutes recup 5 tour complet 5 minute AMRAP: 150m aviron de salle 10 saut en hauteur (84 cm) 10 Abdos 2 minutes recup 3 tour + 150m aviron 5 minute AMRAP 100m Course 10 Slam balls (#30) 10 Lunges (holding slam ball overhead) completed 3 rounds + 14