PROGRAM CLASSE DAL 7/4 al 12/4
CLASS PROGRAM
Martedi 7/4 (w-MW)
-Snatch-
every 4′ x2 set
900/800m ass. bike
4 rep 80%
every 4′ x2 set
900/800m ass. bike
2 rep 85%
avery 4′ x1 set set
900/800m ass. bike
1 rep 90%
-WOD-
for time
60 double under
15 c&j (50/30k)
1′ rest
60 du
12 c&j
1′ rest
60 du
9 c&j
Mercoledi 8/4 (S-GWM)
-Skill-
hsp, hspu, hsw
-Gymnastic strength-
4 set amrap 2′
5 strict pull up
5 strict dip 60″ rest
-WOD-
amrap 15′
team wod
20 pistol IGYG
25 american swing syncro (24/16k)
a. 330m run
b. 500/400m row
Giovedi 9/4 (P-MG)
-Back sqaut-
15″ on – 75″ off
- max rep 90%
- max rep 80%
- max rep 70%
-DEadlift-
every 2′ x3 set
- 2 tng + 1 rep 90/95%
- 2 tng + 1 rep 85/90%
- 3 tng 80/85%
-WOD-
4 rft
21 ttb
18 box jump over
15 burpee box step down
9 hspu
cap. time 18′
Venerdi 10/4 (W-W)
-Clean and jerk-
every 4′ x2 set
400/350m row
4 rep 80%
every 4′ x2 set
400/350m row
2 rep 85%
avery 4′ x1 set set
400/350m row
1 rep 90%
-Front squat-
15″ on – 75″ off
- max rep 90%
- max rep 80%
- max rep 70%
-WOD-
AFAP
90 DB hang power snatch (25/17,5k)
EVERY DROP 9 shuttle run (1 rep=9m)
cap. time 12′