PROGRAM CLASS DAL 17 MARZO AL 23 MARZO

 

CLASS  PROGRAM

Lunedi 17/03

SKILLS:

Pull up/ butterfly  15′

 

WOD

EMOM 2′ X 15 Round

1° ROUND 15 ttb -10 pullup/ctb -5 ctb/mu

2° ROUND 20 devil press alt db 22,5/17,5

3° ROUND 500 mt row

4° ROUND 15+15 DB thruster

5°ROUND rest

repeat x 3

 

Martedi 18/03

Back squat 5-5-5-5-5-5 @ 75% every 2’30’m

WOD
AFAP 8’

5 P.snatch 50/35
100 Double Unders
10P.snatch 45/32,5
80 Double Unders
15P. Snatch 40/30
60 Double Unders
20P. Snatch 30 /25
40 Double Unders

rest 2′

AFAP 4’10 P.snatch 50/35
100 Double Unders
15 P.snatch 45/32,5
80 Double Unders

 

Mercoledi 19/3

EMOM 3′ x 4 round

12 box jump over (60/50)

9 Dip (horn)

6 box jump (70/60)

3 dip

 

TEAM WOD

AMRAP 25′

30 air squats syncro

20 push ups clap I go you go

10 shoulder to OH  (from the ground) 60/50   y go you go (partner rack position)

5 cal ass bike ( only A or B)

 

Giovedi 20/3

From 0’to 5′

try 3 round unbroken @ 75% of your 1rm (jerk)

3 power cleans
2 hang power cleans
1 jerk

from 5′ to 10′

try 2 round unbroken @ 80% and 82% of your 1rm (jerk)

1 power cleans
2 hang squat cleans
1 jerk

 

From 10′ to 20′

find max weight on

1 hang squat cleans

1 squat cleans

1 jerk

 

WOD

3 RFT

6 SDHP #50/40
8 Barbell Front Rack Lunges  alt #50/40
10 Burpees OTB lateral double jump

max rep unbroken deadlift #50/40

Your score is your time – number of  rep of deadlift 

CAP 18′

 

Venerdi 21/3