WOD 19.01.20

A) CORE training :
triple Tabata
20″/10″ rowing (not using foot strap)
20″/10″ appuis talon épaule (arch dos au sol)
20″/10″ Russian twist
20″/10″ plank
20″/10″ heel touch
20″/10″ later plank (L)
20″/10″ heel touch
20″/10″ later plank (R)


B) WOD :
AMRAP 5′
5 burpees box jumps
5 strict press (40/30kg)
2′ rest

AMRAP 5′
10 box jumps
10 push press (40/30kg)
2′ rest

AMRAP 5′
15 box step-ups
15 push jerk (40/30kg)


C) Finisher :
Every minute for 5 minutes :
15″ hang power clean
45″ air squat

– continuous movement = No Stopping !
– no rest between reps or rounds
– total time: 5 minutes