désolé un peu long, mais pas eu trop le temps de poster!
séance du 25/11/13: biking 45min
séance du 27/11/13: biking 1h
séance du 28/11/13:
Échauffement cardio 5x 15sec rapide / 45sec normal
Force 30min: SDT 2-2-2-2-2
120/130/140/150fail/145fail
finisher: 3x 15reps GHD sit-up élastique léger
Séance du 29/11/13:
wod:CMAR "The Ditch"
PART 1
7 min AMRAP of
21 cal rowing
15 squats
9 Burpees over rower
PART 2
followed immediately by
3 min time to establish
3 rep max Thrusters
SCORE
total reps of part 1
+
weight used for part 2
Résultat: 3 tours + 21 cal + 8 squats = 164 + 60kg -> 224
Séance 30/11/13: match basket
Séance du 02/12/13: biking 45min midi + 1h soir
Séance du 03/12/13: wod spécial 32ans greg
For time, time cap 32min
32 cal Row
32 air squat
32 OHS 32kg
32 FS 32kg
32 sec handstand
32 DU
32 Abmat sit-up
32 TTB
32 Pull-up
32 Push-up
32 Dips
32 STO 32kg
32 WBS 9kg
32 latéral bear crawl (environ 3m)
32 Down/up
32 snatch 32kg
32min: 13 snatch
Time: 34min54
Séance du 04/12/13: biking 1h
Séance du 06/12/13:
Échauffement cardio 5min
Force 20min: Thrusters RM3 : 70kg 75kg(1)
récup 4min
For time: 100 push-up : 6min29
For time: 100 abmat sit-up: 4min13
Séance du 07/12/13: match basket
Séance du 09/12/13: biking 1h
Séance d'aujourd'hui 10/12/13:
Échauffement cardio 6min : row 1500m cool
Mobilité + pvc
Not for time:
STO 10-9-8-7-6-5-4-3-2-1 récup: travail L-sit/ gainage/ handstand
40/50/60/65/70/75(3)/75/80(2)/83fail(clean ok)/85fail(clean ok)
Wod: For time
Row 500/400/300/200/100m
DU 10/20/30/40/50
time: 8min32 (row 5min27)