I) WARM UP AND SKILLS

A) ARTICULAR WARM UP
Osteo Articulaire général + Mobility Banded

FIX YOUR WRIST #poignetsenferforgé

B) WARM UP

3 Minutes Ski Erg Easy Pace

Then

3 rounds
10 Spiderman Push ups
10 Banded Pull appart
20 secondes Handstand Hold Box

C) SKILLS

5 Minutes Skills HSPU and WALL CLIMB

Pour les Elites, correction technique et optimisation du mouvement
#personnenestparfaitsauffraser

II) WORKOUT OF THE DAY
#obligatoire

“GYM SESSION” 

STRENGTH PART

E4MOM12 min

30 sec HS hold wall facing hollow position
+ Max HSPU Strict on one set

ELITE = 30 sec + Max HSPU Strict
INTER = 20 sec + Max HSPU
BEGINNER = 15 sec + MAX PUSH UPS

SKILL PART

For quality

3 rounds of

60 m Farmer KB farmer carry
40 m Sandbag walk
20m Handstand walk

ELITE = 2×32 KB
70KG Sandbag
2 sets max in HSW mini 7,5m
INTER = 2×24
50 KG Sandbag
15 m HSW min 5 m
BEG = 2×20
40 KG
Inchworm 10 m

METCON

21-15-9
KB SDHP (32/24)
PUSH UPS
V UP

ELITE = GO UB or at least 2 break in the entire WOD
INTER = 2 SETS on every sets, or 15/12/9 UB (24/16kg)
BEGINNER = 15/12/9 (20/12kg)

AFTER PARTY

Shoulder strength and mobility exercice 3 Minutes

AFTER PARTY

Massez vous et faites ou construisez votre routine de récup prenez le temps de faire un bon cooldown, un peu de marche, d’AB, buvez et mangez ! c’est Primordial pour votre progression !

SESSION 2
#Optionnal #Competitor

WOD

3 ROUNDS FOR TIME

30 /24 CAL ASSAULT BIKE
20 TOES TO BAR
10 HANG SNATCHES @43/29

SHIELD ACCESSORY
#renforcement

1) EMOM 20 MINUTES

a) 8 Strict pull up
b) 8m Sled pull

2) 75 Ring row every break, 16 DB curl (8/arm)

3) Tabata Vups