Mardi 15 septembre 2026

Mobility 2x
30 secs Thoracic extension on bench

30 secs Scap push up to downdog

Strength prep. 2x
8 Banded front raise

8 Banded strict press

12 Bird dogs

20 à 40 secs Plank

 

Strength

 

Every 2:00 X 5

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3 Push press @ RPE7-8

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WOD​

|||Niveau 1 ​

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5 Rounds

5 Strict Ring pull

5 DB Strict press (15/10)

10 Sit ups

|||Niveau 2 

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6 Rounds

6 Strict ring pull

6 DB Strict press (25/15)

12 Sit ups

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|||Niveau 3​

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6 Rounds

6 Strict Pull ups

6 Strict HPSU or DB Strict press (30/20)

12 V ups

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|||Niveau 4 

 

7 Rounds

7 Strict Pull ups

7 Strict HPSU or DB Strict press (35/25)

14 V ups

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