Sébastien Billard
Jeudi 8 Oct
10/07/2020
3' ON/ 1' OFF X 4 sets 20 DB Snatch14 DB Overhead Reverse LungesMax Double-unders dans le temps restant
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Mercredi 15 Juillet
07/14/2020
For Time 100 Double-unders10 Snatch @40/25kg80 Double-unders8 Snatch @50/35kg60 Double-unders6 Snatch @60/45kg40 Double-unders4 Snatch @70/50kg20 Double-unders2 Snatch @80/55kgWarm-up 3 Rounds 20 Single-under10 Lunges PVC PT10 PVC OHSMobility Squat ClinicShoulder
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Lundi 13 Juillet
07/12/2020
WOD 5 RM Front Squat EMOM 10' Max reps Strict Pull-ups UnbrokenMax reps Push-ups UnbrokenWarm-up 2 Rounds 20 Reverse Lunges20-30'' Ring Row Hold10 Squat Jump10 Push-upsMobility Squat ClinicFront Rack
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Samedi 11 Juillet
07/10/2020
4 Rounds 8 Burpees12/10 Cal Bike Erg15 Double DB SquatWarm-up Morpion Relai Mobility Sofa StretchSquat Clinic
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Vendredi 10 Juillet
07/09/2020
For Time 4 Bar Muscle-up2 Power Clean @ 65/40kg4 Bar Muscle-up2 Power Clean @ 70/45kg4 Bar Muscle-up2 Power Clean @ 75/50kg4 Bar Muscle-up2 Power Clean @ 80/55kg4 Bar Muscle-up2 Power Clean @ 85/60kg4 Bar Muscle-up2 Power Clean @ 90/65kg4 Bar Muscle-up2 Power Clean @ 95/70kg4 Bar Muscle-up2 Power Clean @ 100/
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Jeudi 9 Juillet
07/08/2020
AMRAP 14' 15 Wall Balls20 Dumbbells Hang Clean & Jerk30 Double-undersWarm-up AMRAP 6' 10 Medball Clean10 Medball Press20 Single-undersMobility Squat ClinicShoulder
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Mercredi 8 Juillet
07/07/2020
Every 10' X3 sets 4000/3000m Bike Erg2000/1500m Row1600m RunWarm-up 3' Row 3' Bike Erg Mobility Squat ClinicSofa Stretch
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Mardi 7 Juillet
07/06/2020
EMOM 16' 3 Deadlift (80-85%)6-8 Heavy Russian KB Swings5 High Box JumpRestWarm-up 3 Rounds: 10 KB DL8 1/4 Squat Jump10/10 Single Leg Hip ThrustMobility X StretchJefferson Curl
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Lundi 6 Juillet
07/05/2020
4 Rounds For Time 20 Burpees to Target15 Toes to Bar10 Strict HSPUWarm-up 3 Rounds 6 Down-up8 Push-ups10 Hollow rocks20-30'' Handstand HoldMobility Sofa StretchShoulder
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Samedi 4 Juillet
07/03/2020
Team WOD AMRAP 14' Partner A: Max Rounds Bear Complex Unbroken @50/35kgPartner B: Max calories Assault BikeWarm-up 3' Assault Bike/ Bike ErgBarbell YogaMobility Squat ClinicShoulder
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Vendredi 3 Juillet
07/02/2020
AMRAP 30' 500m run10 Strict Pull-ups60m Sandbag Carry20 Russian KB SwingsWarm-up AMRAP 6' 10 ring row20 Hip Thrust2 A/R RunMobility Chevilles
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Jeudi 2 Juillet
07/02/2020
Ladder 10' (2-4-6-8 ...) Push-upsSit-upsDeadliftWarm-up 4 Rounds 10 Banded triceps extension10/10 Single Leg KB RDL20'' hollow holdMobility Squat ClinicFlow
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Mercredi 1er Juillet
06/30/2020
3 Rounds For Reps 1' Max Rope Climb1' Max Double-unders1' Max Double KB Snatch1' Max cal Ski Erg1' Max Double KB Reverse Lunge1' RestWarm-up 2 Rounds: 20 Banded Lat Pulldown20 Reverse Lunge20m KB OH Carry20 Double-undersMobility Squat Clinic Shoulder
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Mardi 30 Juin
06/29/2020
AMRAP 12' Buy-in: 6 Toes To Bar + 6 Burpees Complex 1 Power Snatch + 1 Hang Snatch + 3 OHS Départ Barre à vide. Incrément Max 10/5kg Warm-up 3 Rounds: 10 PVC OHS8 Leg Raise6 Down-upMobility Squat ClinicShoulder
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Lundi 29 Juin
06/28/2020
For Load 3RM Strict PressEMOM 10' Max reps Supinated Barbell RowEven: Max reps Dumbbell Floor PressWarm-up 200m Medball Carry Tabata Ring row HoldDB Strict pressHollow holdSuperman hold Mobility ShoulderWYST
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Jeudi 25 Juin
06/24/2020
5 Rounds for time 6 Deadlift @100/70kg12 Wall Ball24 Double UnderWarm Up 3 rounds Kb Deadlift x 10Squat Jump x 10Single Under x 20Down Up x 6Mobility Squat ClinicX-StretchChevilles
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