PROGRAM CLASSE DAL al 30/03 al 5/4
CLASS PROGRAM
Lunedi 30/3 (P-MG)
-Push press-
every 90” x3 set
2 rep 90% stoh (on pr of push press)
-Back squat-
every 90” x3 set
2 rep 90%
-TEAM WOD of 2-
every 2’x10 round
Cash in:
5 burpee over row
10 box jump over
15 ttb
…rest of time perform call row
(split the work as you want)
score are tot rep
Martedi 31/3 (W-WGM)
-Snatch-
1)every 4′ x 2 set
400/300m row
3 rep 80%
2)every 4′ x1 set
400/300m row
2 rep 85%
3)every 4′ x1 set
400/300m row
1 rep 90%
-WOD-
3 round for time
27 wall ball
9 shuttle run (7,5m =1 rep)
7 bar muscle up
cap time 12′
Giovedi 2/4 (P-M)
-Powerlifting-
Front squat 3 set (20″ on – 75″off)
- max rep 90%
- max rep 80%
- max rep 70%
Bench press 3 set (20″ on – 75″ off)
- max rep 90%
- max rep 80%
- max rep 70%
-WOD-
for time
1k row
100 double under
50 thruster empty barbell
100 double under
1k row
Venerdi 3/4 (W-GW)
-Weightlifting-
1)every 4′ x 2 set
400/300m ass. bike
3 rep 80%
2)every 4′ x1 set
400/300m ass. bike
2 rep 85%
3)every 4′ x1 set
400/300m ass. bike
1 rep 90%
-WOD-
for time
wall walk 3 – 6 – 9
american swing 30 – 20 – 10
ttb 10 – 20 – 30
cap. time 12′