Tempete de Fer

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

MOBILITE (8:00)
- 2 tours: 45s couch stretch / cote, 45s ouvertures thoraciques, 45s mobilite cheville

ECHAUFFEMENT (12:00)
- 3 tours: 200m run easy, 10 pass-through PVC, 8 ring rows, 8 KB swings light

WOD PRINCIPAL (30:00)
FOR TIME (cap 22)
4 tours:
- 400m Run
- 18 KB Swings @24/16kg
- 10 Pull-ups
Scale: 300m run, KB @16/12kg, ring rows
RX+: 500m run, KB @28/20kg, chest-to-bar

RENFO (5:00)
EMOM 5:
- Minute 1: 8 strict push-ups
- Minute 2: 20s hollow hold

ETIREMENTS (5:00)
- 1 min ischios / cote
- 1 min lats / cote
- 1 min respiration