Moteur Cendre

AMRAP

Session de 60 minutes avec blocs structures: Mobilite, Echauffement, WOD principal, Renfo, Etirements.

MOBILITE (8:00)
- Prep scap/hanche: traction bande, pigeon pulses, cercles poignets

ECHAUFFEMENT (12:00)
- 3 tours: 8 ring rows, 10 incline push-ups, 12 air squats, 100m jog

WOD PRINCIPAL (30:00)
AMRAP 20:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
Puis 10:00 run continu
Scale: ring rows / knee push-ups / box squats
RX+: strict pull-ups + deficit push-ups

RENFO (5:00)
- 3 x 30s plank lourd + 20s repos

ETIREMENTS (5:00)
- Pectoraux, quadriceps, mollets