💪 WOD 10/09/2021

Band hip opener stretch x 45 sec / côté

wall squat circles x 5 reps / côté

3 sets of:

6 Goblet Squats @ 3 sec pause en bas

12 Alternating Box Step-ups @ descente lente

20 Banded Pull Aparts

10 overhead plate shrug

🏋EVERY 3 MIN X 5 SETS OF

set 1: 5 reps @ 40X1 60 % of 1 RM back squat

set 2: 5 reps @ 40X1 65 % of 1 RM back squat

set 3: 5 reps @ 40X1 70 % of 1 RM back squat

set 4: 5 reps @ 40X1 75 % of 1 RM back squat

set 5: max reps @40X1 75 %

5 sets of:

12/9 cal assaut bike

BMU x 5 reps

bar facing burpee x 10 reps

rest 1 min entre les séries

rest 3 min en marchant

AMRAP 10 min

15/12 cals row

7 HSPU

KB swings x 15 reps (24/16 kg)

📝NOTES: gymnastics work

🛠SCALED :

BMU : arch to jump BMU x 5 reps

HSPU: pike push-ups x 7 reps OU KB Z press x 10 reps @ 21X1

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