PROGRAM CLASSE DAL 23 Marzo al 29 Marzo

 

 

CLASS  PROGRAM

Martedi 24/3 (W-WM)

-Snatch-

4 set of:

400/300m row cash in (rpe 8)

find 1 rep heavy snatch any style (start 80%)

rest 2′

-WOD-

emom 20′

1. max rep devil press one arm alt. (22,5/15k)
2. rest
3. double under
4. rest

score tot rep.

 

Mercoledi 25/3 (S-G)

-Skill-

hsp, hspu, hsw (15′)

-Gymnastic strength-

15 – 12 – 9

strict pull up

strict ring dip

2′ rest 

-WOD-

Helen

3 rft

400m run

21 a.swing (25/16k)

12 pull up

cap time 14′

 

Giovedi 26/3 (P-MW)

–Bench press-

90″ on – 60″ off (x16 set)

1. 3 rep bench press 85%
2. rest
3. 12 ring row feet on box
4. rest

-WOD-

AMRAP 7′

15 wall ball

12/10 cal row

-REST 4′-

amrap 7′

12 burpee over babrbell

9 deadlift

7 hang power clean 

(60/40)

 

Venerdi 27/3 (W-GWM)

-Clean and jerk-

every 5′ x3 set

cash in 900/800m ass bike

find one heavy c&j of day (start 80%)

-WOD-

5 rft

10 hspu

10 db snatch dx (22,5/15)

10 box step over db

10 db snatch sx

10 box jump over

cap. time 20′