RENFO e2mom x 8 2 hang squat clean-2' pause 2 split jerk METCON 3 rounds 400/600m run 5 hang clean & jerk 5 OH squat

metcon - binome de 2 en duo 30 rounds - you go I go 3 thrusters 2 burpees over partner 20 rounds - you go I go 6 db snatch 6 squat jump...

METCON e3mom x 8 A: 6 devil press 200m run B: 12/20 cal ski 16 DB lunge

RENFO EMOM 15 12 Jefferson curl 12 hip thrust 8/8 bulgarian split squat METCON AMRAP 15 50 DU 5-10-15... KB swing push up

METCON e4mom x 6 12/20 pistols 15 push press 12/18 cal AB

METCON 4 rounds 600 m run 30 thruster 15/20 20 burpees OTB 25/40 cal row

METCON 3 rounds - cap 13 20 power snatch 20 /15 cal ski 15 HSS

METCON e4mom x 7 300/500m row 3 rounds 9 DL 7 hang clean 5 push press

RENFO e130mom x 10 8 DB rowing 2x1 DL léger METCON 4 rounds 15 thruster 10 OH lunge 8 burpees OTB

RENFO Goblet squat serré - normal - large 3x 8/8/8 Push up + KB pull 3x8 METCON 5 rounds - 2" rest 20 Devil press

RENFO 3x8 Cuban press 7 3x14 jefferson curl METCON E3MOM x 8 20 DB snatch 10/20 push up HR 15/20 cal AB

RENFO EMOM 12 2 Squat clean METCON 4 rounds 400/600m run 12 push jerk

RENFO 4x8/8 rowing DB 4x14 DB Step up METCON 5 rounds 5x1 devil press 400/600m row 10 burpees OTB

METCON E4MOM x6 200/400m run 16 DL 8 Hang cluster

METCON AMRAP 10 6 Power snatch 10 VUP 2" rest - AMRAP 10 6 hang squat snatch 6 burpees OTB

RENFO E2MOM x 5 8 slam ball DL + 15 ' bear hug METCON cap time 18" SC 80 cal / int 110 cal / RX 150 cal AB EVERY 1"30 2x5m run + 1 burpees

METCON 7x2" 20 thrusters 10 push up max cal ski 30' rest

RENFO: step up 3x20 hip thrust 3x10 elevation latérale 3x8/12 SKILL: HSPU METCON: amrap 20" 5 hspu 12 squat jump 14db snatch 5" rest...

METCON: 100 thruster léger 90 situp up 80 air squat 70 DU 60 push press 50 pull up

COURSE 7x 3" très grosse allure et régulière 3" rest RENFO cuban press 4x8 oiseau au sol 4x 7 tempo 2:2 KB step up 4x 16