Mardi 27 Janvier 2026

​Warm up
​Mobility 2x

30 secs Prone  Y - W - T

30 secs Pigeon stretch / side

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Strength prep. 2x

5 Banded mixed grips pull

10 Cossack squats

20 secs Banded deadlift Hold

20 secs Banded overhead Hold

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Strength

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A)

 

Every 2:30 X 4

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3 Clean & jerk @RPE7-8

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B)

 

Every 2:30 X 3

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5 Strict press @RPE8-9

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WOD

3 sets :

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AMRAP3:00

 

50ft. DB Lunges

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Max Rounds

5 Chin ups

10 Push ups

10 Sit ups / V ups

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-Rest 1:30-

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|||Niveau 1 (20/15)

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|||Niveau 2 (25/20)

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|||Niveau 3 (35/25)

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|||Niveau 4 (50/35)

 

 

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