Warm up

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Mobility 2x

30 secs Heel toes raise

30 secs Reverse inchworm

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Activation 2x

10 Good morning

10 Banded uppercut

30 secs SU

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WOD - CAP18

 

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3 Rounds

50 Cross-over/ 50 SU

10 Power clean 

10 HSPU / DB Push press

 

-Rest 3:00-

 

3 Rounds

50 DU / 50 SU

10 Deadlifts

15 Push ups

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||| Avancé (115/75) (205/135) 

||| Régulier (95/65) (165/115)

||| Débutant (75/55) (135/95)

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Strength

3x

8-12 Ring row 

30 à 60 secs DB Pull through in plank position

-rest 1:30/2:00-

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