Jeudi 30 Avril 2026

Mobility. 2x
30 secs OH Stretch on wall
30 secs Pigeon stretch / side
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Strength prep. 2x
8 Banded lat.pull down
8 Banded strict press
8 Cossack squats
10 à 20 secs Hollow hold
10 à 20 secs Superman hold 
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​STRENGTH
​Every 2:00 X 5
3 Push press @rpe8


WOD - CAP20-​
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Team of 2 - You go I go
8 Rounds 

|||Niveau 1 
6 Seated strict press
6 DB Steps ups (20/15lbs)
10 Sit ups
10 Box jumps over (16/12")

|||Niveau 2 
6 Pike push ups
6 DB Steps ups (25/20lbs)
10 Toes to hips
10 Box jumps over (20/16")

|||Niveau 3

6 Strict HSPU
6 DB Steps ups (35/25lbs)
10 Toes to bar
10 Box jumps over (24/20")

|||Niveau 4 

8 Strict HSPU
6 DB Steps ups (50/35lbs)
12 Toes to bar
12 Box jumps over (24/20")






 


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