PROGRAM CLASS 29 APRILE – 05 MAGGIO

VOLKAN CLASS PROGRAM

LUNEDI 29/4_W-W

-BENCH PRESS-

every 3′ x9 round

5-3-2 (70-72-75%) 3-3-3 rope climb

5-3-2 (72-75-77%) 2-2-2 rope climb

5-3-2 (75-77-80%) 1-1-1 rope climb

-WOD-

AFAP 2 round

100 du

50 db snatch alt.

50 du

25 hang c&j alt.

cap. time 20′

 

MARTEDI 30/4_P-WMG

-SUMO DEADLIFT-

every 2′ x9 round

5-3-2 (70-72-75%)

5-3-2 (72-75-77%) 

5-3-2 (75-77-80%) 

-WOD-

3 round

3′ amrap max cal. ass. bike

3′ amrap

6 db box step over x2

6 box jump over

3′ rest

 

MERCOLEDI 1/5

CHIUSI

 

GIOVEDI 2/5_W-GW

-CLEAN & JERK COMPLEX-

every 2’30” x2 round

1 power clean + push press + h.power clean + push jerk (70-72%)

2’30” x2 round

1 power clean + 1 push jerk + 1 h. squat clean + 1 jerk (75-77%)

2’30” x2 round

1 squat clean + 1 front sqaut + 1 jerk (80-82%)

-WOD-

15-12-9

ttb

hang power snatch (45/30Kg)

9-6-3

bar muscle up

power snatch (55/35Kg)

cap. time 15′

 

VENERDI 3/5_S-M

-STRICT PULL UP-

5×5 (3″ negativa)

-WOD-

30 burpee over lane

1000/800m row

400 run

20 burpee lane

1000/800m row

400 run

10 burpee over lane

1000/800m row

400m run

cap.time 30′

 

SABATO 4/5_P-WG

Team wod