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Jeudi 30 Avril 2026
Mobility. 2x
30 secs OH Stretch on wall
30 secs Pigeon stretch / side
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
STRENGTH
Every 2:00 X 5
3 Push press @rpe8
WOD - CAP20-
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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