PROGRAM CLASS DAL 5 MGGIO AL 11 MAGGIO
CLASS PROGRAM
Lunedi 5/5
ENGINE SNATCH WORK
A. AMRAP 1’30”
TO PERFORM MAX:
SNATCH ANY STYLE @80% 1TRM PS
REST 3’ BTW A–B
B. AMRAP 1’30”
TO PERFORM MAX:
SNATCH ANY STYLE @85% 1TRM PS
REST 3’ BTW B–C
C. AMRAP 1’30”
TO PERFORM MAX:
SNATCH ANY STYLE @90% 1TRM PS
-wod-
2 RNDS
100 D.U
6/5 bar mu
12 THS @50/35
6/5 bar mu
Martedi 6/5
-bench press-
6 round every 2’
3 rep 75%
30” max speed 60%
3 rep 77%
30” max speed 65%
3 rep 80%
30” max speed 70%
-wod-
amrap 12”
6 strict pull up
6 alt devil press 26/17,5
8 bbjo
15/12 cal row.
Mercoledi 7/5
-Skill-
Double under 15′
-wall ball conditioning-
30″ on 30″off
40″0n 20″ off
45″on 15″off
40″on 20″off
30″on 30″off
-WOD-
for time
20-16-12
deadlift 120/75
stricr hspu
cap. time 12′
Giovedi 8/5_W/M
-ENGINE C&J WORK-
10′ to find heavy power c&J
A. AMRAP 1’30”
TO PERFORM MAX:
c&j ANY STYLE @80% 1TRM CJ
REST 3’ BTW A–B
B. AMRAP 1’30”
TO PERFORM MAX:
c&j ANY STYLE @85% 1TRM CJ
REST 3’ BTW B–C
C. AMRAP 1’30”
TO PERFORM MAX:
c&j ANY STYLE @90% 1TRM CJ
-WOD-
2 round
30 t2b
1000m run
15 ttb
600m run
cap time 20′
Venerdi 9/5_P/WG
A) 3 set start every 2′
3 ohs 90% of power snatch + 30″ max hspu box
3′ rest btw A-B
B) 3 set start every 2′
10 lunges front rack (start from rack) 50% of front squat + 30″ l-sit on bar
-WOD-
50 cal row
25 v-up
25 box jump over
25 lunges oh 20/15k
25 v-up
50 cal row
cap. 12′