PROGRAM CLASSE DAL 20/4 al 26/4

 

 

VOLKAN CLASS  PROGRAM

 

Lunedi 20/4 (wgm)

-Push press back neck snatch grip-

every 2’ for 4 round

4 rep (80% of pr squat snatch)

-wod-

1:00 Max Reps Thrusters  (35/25k)

2:00 Max Reps Ring Muscle ups  

3:00 Max Cals Row  

2:00 Rest  

1:00 Max Cals Row  

2:00 Max Reps Thrusters  

3:00 Max Reps Ring Muscle ups  

2:00 Rest  

1:00 Max Reps Ring Muscle ups  

2:00 Max Cals Row  

3:00 Max Reps Thrusters  

score total rep

 

Martedi 20/04 (MG)

-Bulletproffing-

90 v-UP

60 ttb

(split as you want)

-WOD-

990m run

10m hsw

25 strict pull up

660m run

14m hsw

20 strict pull up

330m run

14m hsw

15 strict pull up

cap. time 18′

 

Giovedi 23/4_90426

-Strict pull up-

7 round

5 rep unbroken

rest 75/90”

-team wod-

4 rft

8 Syn devil press one db (22,5/15)

12 igyg shuttle run (8m+8m=1 rep)

16 syncro lunges oh alt.

32 partner wall ball

CAP. Time 25’

Venerdi 24/4_100426

-Split jerk-

find 3 rep heavy of the day…

2×3 at 90% of heavy

rest as you need

-WOD-

Emom 20’

1. 3 power clean + 3 front squat (70/50k)

2. 15 ttb

3. 200m run

4. rest