Le Chipper Noir

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

MOBILITE (8:00)
- Chevilles, quads, poignets, overhead

ECHAUFFEMENT (12:00)
- 2 tours: 250m bike, 10 wall balls, 6 pull-ups, 6 deadlifts light

WOD PRINCIPAL (30:00)
CHIPPER FOR TIME (cap 24)
- 80 Double Unders
- 60 Wall Balls @9/6kg
- 40 KB Swings @24/16kg
- 30 Pull-ups
- 20 Deadlifts @100/70kg
Scale: 100 singles, 7/5kg wall ball, ring rows, @70/50kg
RX+: C2B pull-ups + @120/85kg deadlift

RENFO (5:00)
- 5 x 6 DB walking lunges lourdes / jambe

ETIREMENTS (5:00)
- Ischios, lats, fessiers