Horloge Forge 60

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

MOBILITE (8:00)
- Hanches, epaules, mollets

ECHAUFFEMENT (12:00)
- 3 tours: 150m row, 6 power cleans light, 8 V-ups, 6 burpees

WOD PRINCIPAL (30:00)
EMOM 30
- Min 1: 10/8 cal row
- Min 2: 8 power cleans @60/42kg
- Min 3: 12 toes-to-bar
Scale: 8/6 cal, @43/30kg, hanging knee raises
RX+: 12/10 cal, @70/50kg, bar muscle-ups 6 reps

RENFO (5:00)
- 3 sets: 12 DB strict press @22.5/15kg

ETIREMENTS (5:00)
- Fléchisseurs hanche + avant-bras + thoracique