Florian Nicollier

WOD 13.08.20

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Squat : 4 rounds for quality of 8 to 10 gobelet cyclist squat 15″ to 20″ per side of side plank feet on bench 8 to 10 ring body saw Metcon AMRAP 12’ 8 Russian kettlebell swings (32/24kg) 5/5 kettlebell… Read more »

WOD 12.08.20

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Core/shoulder 3 rounds for quality of 8 to 10 bottom up kettlebell arm bar 30″ hollow hold 20 (10/10) dead bug controlateral Metcon Every 4’ for 3 rounds 400m run 40 double unders 16 dumbbell power snatches (8+8) (22.5/15kg) 4’… Read more »

WOD 10.08.20

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Gymnastics : ring muscle ups  Metcon 800m row 40 push ups 30 single leg squats 20m single arm overhead walking lunges 10 ring muscle ups 20m single arm overhead walking lunges 30 single leg squats 40 push ups 800m row… Read more »

WOD 09.08.20

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Single arm kettlebell complex EMOM 6′ 5 single arm kettlebell swings 5 kettlebell clean 5 single arm kettlebell shoulder to overhead 5 side kettlebell front squat / single arm overhead squat 2′ rest EMOM 6′ 3 single arm kettlebell swings 3 kettlebell clean 3 single… Read more »

WOD 08.08.20

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50 air squats 50 jumping jacks 50 push ups 50 jumping jacks 50 lunges 50 jumping jacks 50 burpees 50 jumping jacks 100 mountain climbers 50 jumping jacks 100 mountain climbers 50 jumping jacks 50 burpees 50 jumping jacks 50 lunges 50 jumping jacks 50… Read more »

WOD 07.08.20

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Strength : deadlift 5 sets of 5 deadlifts (not tempo !) -> as heavy as possible Metcon 21 – 15 – 9 (TC = 6’) American kettlebell swings box jumps rest 3’ 15-12-9 (TC = 6’) kettlebell sumo deadlift high… Read more »