PROGRAM CLASS DAL 9 Dicembre al 14 DIcembre

 

 

CLASS  PROGRAM

Martedi 9/12

-Weightlifting-

6 round every 2′ (70%)

1 low hang power snatch

1 hang squat snatch

1 ohs

-WOD-

3 rft

21/18 cal row

16 DB snatch alt. (22,5/15k)

16 ttb

cap. time 10′

 

Mercoledi 10/12

-Powerlifting-

Bench press

5 round every 2′

3 rep (75/80%) tempo 2-1-x

-WOD-

15 front squat (70/45k)

15 burpee over barbbell

12 stoh

12 burpee over barbell

9 cluster

9 burpee over barbell

cap. time 12′

 

Giovedi 11/12

-Gymnastic strength-

5 round

6 strict pull-up (30″ rest)

6 strict dip (30″ rest)

30″ L-sit hang

2′ rest

-WOD-

amrap 20′

4 wall walk

8 box jump over

48 double under

 

Venerdi 12/12

-Weightlifting-

6 round every 2′ (70-80%)

1 low hang high pull clean

1 hang squat clean

1 split jerk

-.WOD-

Team CARDIO 5 RFT

330m run syncro

30 sit-up bro

600m row IGYG

20 burpee over barbell IGYG

cap. time 25′