Sept 19 2013

Strength/Skill
5-5-5-5-5 of Pistol Squats (Right leg, then the left leg)

WOD
12 minute AMRAP of:

1 Wall Ball (#20/#14)
1 Deadlift (#185/#130)
100 meter sprints

This is a progressive WOD where each round the rep increase by one for each movement.

Septembre 18 2013

Performance                                                                                                                       5Push Press,30sec etire chest, 30sec etire avant bras,                                                4Push Press,30sec etire chest, 30sec etire avant bras,                                               3Push Press,30sec etire chest, 30sec etire avant bras,                                                  2Push Press,30sec etire chest, 30sec etire avant bras,                                                        1Push Press,30sec etire chest, 30sec etire avant bras.                                                 WOD X3rnds En 4min AMRAP:                                                                                          200M run Apres 10KBS,10Ring Push up. 2min rest.

shopcrossfit  Saint.Jean