Vendredi 25 septembre 2026

Mobility 2x
30 secs Pigeon stretch / side

30 secs Thoracic extension on box

Strength prep. 2x

5 Banded W Pull

5 Banded Y Pull

50ft. Banded side walk

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Specific. 2x

​5 Good morning

5 Back squats

3 Tall clean

3 Tall jerk

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Strength​

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a) Every 2:30 X 4

3 High box jumps

3 Clean & jerk @rpe7-8/10

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b) Every 2:00 X 5 

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3 Back squats @rpe8-9/10

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WOD

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Team of 2 - You go I go ​​

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8 Rounds

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|||Niveau 1

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​8 Sit ups

8 Box jumps over 

8 DB Push press

|||Niveau 2

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​10 Toes to shoulder / Sit ups

10 Box jumps over (16")

10 HSPU / DB Push press (20/10)

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|||Niveau 3 

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​10 Toes to bar / V UPS

10 Box jumps over (20")

10 HSPU / DB Push press (35/25)

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|||Niveau 4 

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​12 Toes to bar / V UPS

12 Box jumps over (24")

12 HSPU / DB Push press (35/25)

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