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WOD

Mardi 18 Juin 2024

Mobility 2x

30 secs Pigeon stretch/side

30 secs Calf stretch/side

Activation 2x

50 ft. Banded side walk

10 Pogo jumps

Good morning

Tempo back squats (5 secs down)

Strength

Every 3:00 x 5

5-4-3-2-1 Backsquats

5-4-3-2-1 High box jumps

**Increase weight and height

WOD

You go I go

Target : 30 DB Push press

Every 1 min : 

8/6/4 Burpees box jumps over

Max DB push press

-Rest 1:00-

Target : 30 Strict chin ups

Every 1 min : 

8/6/4 Burpees box jumps over

Max Strict chin up

-Rest 1:00-

||| Niveau 1

||| Niveau 2

||| Niveau 3

Endurance cardio

3 sets

30 secs ON/30 secs OFF

1 - DU/SU

2 - Battle rope

3 - Ladder drill

4 - Slam ball

5 - Quick feet on plate

6 - Broad jumps

7 - Mountain climber

8 - Russian twist

- Rest 2 min - 

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