PROGRAM CLASS DAL 3 Novembre al 9 Novembre
CLASS PROGRAM
Lunedi 3/11
-Power clean and jerk-
6 round every 2′
1 power clean + 1 hang power clean + 2 push jerk (70-80%)
-WOD-
40 wall ball (9/6k)
30 pull up
600m run
30 pull up
40 wall ball
cap. time 13′
Martedi 4/11
-Skill-
Handstand work
Adv. work oh hsw for 12′
Beg. every 90″ for 8 round
in hsp face wall perform 8 tap shoulder alt.
-WOD-
“Isa-Burpee-Bell”
30 snatch (60/40k)
nb. every 3 snatch perform 5 burpee over barbell
cap. time 12′
Mercoledi 5/11
-Bench Press-
Every 2′ for 6 round
5 rep al @75–80%
-WOD-
AMRAP 15’:
10 toes-to-bar
15 box jumps over
35 double under
Giovedi 6/11
-Snatch Complex-
x 5 sets every 2′ @65–75%
1 snatch high pull+ 1 power snatch + 1 overhead squat
-WOD-
18’ AMRAP:
10 db snatch alt. (25/17,5kg)
10 hspu
20 pistol alt.
400m row
Venerdi 7/11
-Core training-
EMOM 12′
- 20 pull through alt.
- 15 med ball pull over sit up
- 10 plate super man
-Skill-
Adv.
2-4 bar/ring bar muscle up every 90″ x6 round
Beg. work on rope climb
-WOD-
For time:
21-15-9
Front squat (60/40 kg)
Chest to bar
cap. time 10′