PROGRAM CLASS DAL 24 MARZO AL 30 MARZO

 

 

CLASS  PROGRAM

Lun_24/3_W/M

-Snatch–

6 round every 2′

  1. 1 hps + 1 hss 72%
  2. 1 hps + 1 hss 75%
  3. 2 ss 80%
  4. 2 ss 82%
  5. 2 ss 85%
  6. 1 ss +85%

-WOD-

amrap 25′

5 mt hsw

25 med ball sit up

20mt sand bag carry

2′ rest

 

Martedi 25/03_P/GW

-Back squat-

every 2’00” x 3 round

  1. 3 rep 80%
  2. 2 rep 85%
  3. 1 rep 90%

-STOH-

every 2’00 x 3 round

  1. 1 pp + 1 pj 85%
  2. 1 pj + 1 split 90%
  3. 2 split +90%

-WOD-

3 round

9 dbx2 hang clean

6 b.b.j.o

6 burpee db box step over

15 call ass bike

 

Mercoledi 26/03_S/MGW

-SKill-

hsp, hspu, hsw (15′)

-WOD-

for time

100 du 75  50 75 100

15 sdhp 12 9 12 15 (45/30k)

15 pul-up 12 9 12 15

 

Giovedi 27/3_W/WM

-Clean & Jerk-

6 round every 2′

  1. 1 hpc&j + 1 hsc&j 72%
  2. 1 hpc&j + 1 hsc&j 75%
  3. 2 sc&j 80%
  4. 2 sc&j 82%
  5. 2 sc&j 85%
  6. 1 sc&j +85%

-WOD-

amrap 15′

3 muscle up

9 ttb

15 wall ball (9/6k)

6 burpee over lane

 

Venerdi 28/3_P/G

-Deadlift-

every 90”x9 round

1-4-7) 5 dl tng 70%
2-5-8) 30” max strict hspu

3-4-9) rest

-wod-

For time 4 round

500/400mt ass bike

2 rope climb

4 wall walk

8 box jump over

12 push press (45/30k)

cap. 22’

 

 

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