Florian Nicollier

WOD 14.02.19

img_9648

team WOD (teams of two) Rx + Intermediate : 1000m row 10 rounds of « Cindy » 800m row 8 rounds of « Cindy » 600m row 6 rounds of « Cindy » 400m row 4 rounds of « Cindy » 200m row 2 rounds of « Cindy » …for… Read more »

WOD 12.02.19

img_7690

30 – 25 – 20 – 15 – 10 – 5 reps for time of – wallball shots – hang power clean Rx : 20/14lbs – 50/35kg Intermediate : 20/14lbs – 35/25kg Beginner : 14/10lbs – 20/15kg

WOD 11.02.19

img_2502

« McGhee » AMRAP 30′ Rx : 5 deadlifts (120/80kg) 13 push-ups 9 box jumps (24″/20″) Intermediate : 5 deadlifts (90/60kg) 13 push-ups 9 box jumps (24″/20″) Beginner : 5 deadlifts (40/30kg) 13 push-ups 9 box jumps or step ups (20″)

WOD 10.02.19

img_6464

Team WOD : (team of 3) 5k row for time + maximum burpees box jump Teammate A : row Teammate B : burpees box jump Teammate C : static deadlift hold Rx : 100/70kg – burpees box jump @24″ Intermediate :… Read more »

WOD 09.02.19

mob190818_2

Weightlifting : EMOM 10′ 2 hang clean pull 2 hang power clean 2 hang squat clean 2 front squat Metcon : 6 rounds for time of Rx : 3 hang squat clean (70/45kg) 3 front squat (70/45kg) 6 jumps over the box 30… Read more »

WOD 08.02.19

img_1183

Team WOD (teams of 2) AMRAP 15’ Rx : 6 carry partner aller-retour 5+5m shuttle run 50 kettlebell clean (24/16kg) 40’’ cumulées L-sit synchro 30 ring dips 20 burpees synchro 10 ring muscle ups Intermediate : 6 carry partner aller-retour… Read more »

WOD 07.02.19

img_6302

Every 4′ for 20′ (5 rounds) Rx : 70 double unders 20 American kettlebell swings (24/16kg) 20 box jumps (24″/20″) in the remainig time : hand stand max shoulder taps Intermediate : 50 double unders or 60 single unders 20 American kettlebell swings (16/12kg)… Read more »