Workouts
- 2024-12-04
"Open 24.1"
Open
For time
21 DB snatches, arm 1
(15/22.5 kg)
21 lateral burpees over
dumbbell
21 DB snatches, arm 2
21 lateral burpees over
dumbbell
15 DB snatches, arm 1
15 lateral burpees over
dumbbell
15 DB snatches, arm 2
15 lateral burpees over
dumbbell
9 DB snatches, arm 1
9 lateral burpees over
dumbbell
9 DB snatches, arm 2
9 lateral burpees over
dumbbell
– Time cap: 15 minutes
Performance
For time
21 DB snatches, arm 1
(15/22.5 kg)
21 lateral burpees over
dumbbell
21 DB snatches, arm 2
21 lateral burpees over
dumbbell
15 DB snatches, arm 1
15 lateral burpees over
dumbbell
15 DB snatches, arm 2
15 lateral burpees over
dumbbell
9 DB snatches, arm 1
9 lateral burpees over
dumbbell
9 DB snatches, arm 2
9 lateral burpees over
dumbbell
– Time cap: 15 minutes
Fitness
For time
21 DB snatches, arm 1
(15/22.5 kg)
21 lateral burpees over
dumbbell
21 DB snatches, arm 2
21 lateral burpees over
dumbbell
15 DB snatches, arm 1
15 lateral burpees over
dumbbell
15 DB snatches, arm 2
15 lateral burpees over
dumbbell
9 DB snatches, arm 1
9 lateral burpees over
dumbbell
9 DB snatches, arm 2
9 lateral burpees over
dumbbell
– Time cap: 15 minutes
- Les mots du coach
- 2024-12-03
"Heavy Senzu"
Open
For load
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load
for each movement.
Performance
For load
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load
for each movement.
Fitness
For load
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load
for each movement.
- Les mots du coach
- 2024-12-02
"Biker Mice"
Open
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (60/80 kg)
2:00 rest
Performance
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (40/60 kg)
2:00 rest
Fitness
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (30/40 kg)
2:00 rest
- Les mots du coach
- 2024-11-30
"Team WOD"
Open
AMRAP 20 with a
partner:
400-m run
50 KB sumo
deadlift high pulls
(24/32 kg)
400-m single-KB
carry
– Partners run
together and break
up the other two
movements as
needed.
Performance
AMRAP 20 with a
partner:
400-m run
50 KB sumo
deadlift high pulls
(24/32 kg)
400-m single-KB
carry
– Partners run
together and break
up the other two
movements as
needed.
Fitness
AMRAP 20 with a
partner:
400-m run
50 KB sumo
deadlift high pulls
(24/32 kg)
400-m single-KB
carry
– Partners run
together and break
up the other two
movements as
needed.
- Les mots du coach
*** Burn ***
1-2-3-4-5-6-7-8-9-10
reps for time of:
KB swings
Burpee pull-ups
– Pull-up bar 6 inches
from fingertips with
arms overhead.
- 2024-11-29
"Catapult"
Open
AMRAP 8′
20 sit-ups
20 KB goblet squats
(16/24 kg)
Performance
AMRAP 8′
20 sit-ups
20 KB
goblet
squats
(16/24 kg)
Fitness
AMRAP 8′
20 sit-ups
20 KB goblet
squats (8/12kg)
- Les mots du coach
