WOD du jour : 01/03/15
Par Arnaud - Le 1 mars 2015
WOD du jour par CrossFit ®* 797
Warm-up
797 Warm Up (No Measure)
20x Jumping Jacks
20x Arm Forward Jacks
5x Inch Worms
8x Lunge Twists
4x Spider Lunges
10x Arm Rotations – 4 Variations
2 Rounds
5x Push Ups
10x Squats
5x Situps
Weightlifting
Shoulder Press
5 x ME @80% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
50 Burpees
30 Wall Balls (20# / 14#)
10 Bar Muscle-Ups
Metcon (Time)
3 RFT
10 Burpee Box Jumps (24″ / 20″)
15 Toes to Bar
20 Kettlebell Lunges (53# / 35#)
5x Push Ups
10x Squats
5x Situps
Weightlifting
Shoulder Press
5 x ME @80% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
50 Burpees
30 Wall Balls (20# / 14#)
10 Bar Muscle-Ups
Metcon (Time)
3 RFT
10 Burpee Box Jumps (24″ / 20″)
15 Toes to Bar
20 Kettlebell Lunges (53# / 35#)
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