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For Time

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

MOBILITE (8:00)
- Front rack, triceps, cheville

ECHAUFFEMENT (12:00)
- Echelle barre: 2 tours 6 thrusters vide + 6 kip swings + 6 jumping pull-ups

WOD PRINCIPAL (30:00)
FOR TIME (cap 16)
21-15-9:
- Thrusters @43/30kg
- Pull-ups
Puis 12:00 EMOM
- Impair: 8 wall balls @9/6kg
- Pair: 10 burpees
Scale: @30/20kg, ring rows
RX+: @52/35kg, chest-to-bar

RENFO (5:00)
- 5 x 20s sprint bike / 40s easy

ETIREMENTS (5:00)
- Front rack + lats + respiration