I) WARM UP AND SKILLS

A) ARTICULAR PREP
Foam Roller 4 Min
Accumulate 2 Min Squat both position
Crossover symmetry Warm up 3 Minutes

B) WARM UP

Running Clock
0@1 Minute = Single under sur All I Want de Mariah Carey #noel

1@2 Minutes : Lateral Band Walk

2@3 Minutes = Burpees Easy Pace
3@4 Minutes = Row Easy Pace

Easy pace forcement, c’est un warm up les loulous

C) SKILLS

6 Minutes de Skills sur les mouvement du jour

II) WORKOUT OF THE DAY

FOR TIME

500/450 M ROW
15 Burpees Over the ROW
500/450 M ROW
15 Burpees Over the ROW
500/450 M ROW

SESSION 2
#Optionnal #competitor

GYMNASTIQUE
#recommandé

E2MOM X MINUTES

20 METRES HANDSTAND WALK
40 DOUBLE UNDERS
MAX CAL SKI ERG

REPEAT UNTIL 50/45 CAL SKI

En gros, termine les 50/45 Cal pour arrêter le wod. Si tu ne passes pas plus de 5 Calories sur les 2 minutes, envisage une scaling option..

SCALING OPTIONS
15 METRES HANDSTAND WALK
10 METRES HANDSTAND WALK
6 WALL CLIMB

METCON

FOR TIME

26 HANG SNATCHES 40/35
25 OVERHEAD SQUATS 40/35
24 HANG SQUAT CLEAN 60/45
23 SHOULDER TO OVERHEAD 60/45

EVERY MINUTE = 3 CHEST TO RING Pull Up

OPTIONNAL
RECOVERY CROSSOVER PROTOCOL