Warm Up:

Precision Ladder Warm Up

Deadlift (for avancée and traceur levels): sets of 5, 3, 3, 1, 1. Make sure to go up in weight each set. The set of 5 should be easy. Your two sets of 1 repetition should be either a) 85% of your max effort deadlift; or b) something that is moderately difficult but achievable.

WOD 11

étudiant:

take a broomstick/empty bar and practice the deadlift.

avancée and traceur:

If you know your max effort deadlift, perform 5 sets of 10 repetitions at 55% of your max effort. If you do not know your max effort, use 40% of the one rep weight achieved during the warm up.

All levels: If you don’t have access to a gym or weightlifting set perform:

21-15-9 repetitions for time of: push ups, sit ups, air squats and jumping pull ups.

Cool Down

handstand against a wall until failure.

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 jumping jacks and 5 burpees.

WOD 27
Warm up the deadlift movement. Start with the bar/broomstick/pvc pipe and concentrate on form. Remember to use your legs on the pull. Push through the ground while activating your hips.

étudiant:
Continue to use only the bar/broomstick/pvc pipe. Perform 10 sets of 5 concentrating on your form. If you feel comfortable, use very light weightto practice. Do not perform any repetitions at a weight you cannot do at least 5 times.

avancée and traceur
You should be familiar with this movement. After warming up, perform 5 sets of 10 deadlifts. Try to increase the weight each set.

Post weight to comments.

Cool Down
2 sets of handstand push ups to failure.