PROGRAM CLASS DAL 7 APRILE AL 13 APRILE

 

CLASS  PROGRAM

Lunedi S/MGW

-SKill-

double under 15′

-WOD-

Run 300 – 600 – 900m

Hspu 30 – 20 – 10

hang power clean 3 – 6 – 9 (80/60k)

 

Martedi W/WM

-Snatch-

Every 75″ x round… 1 squat snatch (start 50% +5% every round)

-10% last weight

emom 7’… 1 snatch

-WOD-

amrap 16′

american swing 3-6-9… (24/16k)

burpee over barbell lateral 3-6-9…

12 box jump over

 

Mercoledi P/G

Push press… every 90″ x4 round… 1 rep 80-85-87% max of day

Push jerk… every 90″ x4 round +5% every rep

Split jerk… every 90″ x4 round +5% every rep

-WOD-

21 f.squat 50/30k

21 ttb

15 f.squat 60/40

15 ctb

9 f.squat 70/50k

9 bar mu

 

Giovedi S/MW

-Skill-

hsp, hspu, hsw (15′)

-WOD-

4 k row

(every 2′ perform 15 wall ball)

cap. time 20′

 

Venerdi W/GWM

-Clean & jerk-

Every 75″ x round… 1 squat c&j (start 50% +5% every round)

-10% last weight

emom 7’… 1 c&j

-WOD-

amrap 10′

2 rope climb

40 double under

8 devil press alt. (25/17,5k)

…3′ rest…

2′ max pull up

30″ rest

2′ max burpee over DB lateral

30″ rest

2′ max db snatch alt.