PROGRAM CLASS DAL 24 Novembre al 30 Novembre
CLASS PROGRAM
Lunedi 24/11
-Powerlifting-
Front squat 5×5 @70-75%
start every 2′
-WOD-
AMRAP 15′
8 thrusther 40/30k
10 ttb
10 shuttle run (1=10m)
Martedi 25/11
-Skill-
HSP, HSPU, HSW
-Snatch balance-
every 90″ 6×2 50-55% (2″ in bottom)
-WOD-
3 round (40″ on – 20″ off)
- db snatch alt. (22,5/15) set un broken
- Pull up
- Push up hr
- rest
Mercoledi 26/11
-Weightlifting-
every 90″ x7 round
2 squat clean and jerk 70/80%
-WOD-
AMRAP 6′
12 box jump over
50 double under
-rest 3′-
AMRAP 6′
12 wall ball
12/10 cal. row
Giovedi 27/11
-Powerlifting-
every 2′ x5 round
3 deadlift 75/80%
-WOD-
AFAP
round 1
3 -3 -3 c&j (70/50k)
6 – 6 – 6 burpee over barb. facing
60″ rest
round 2
5 – 5 c&j
10 – 10 burpee over barb . facing
60″ rest.
round 3
10 c&j
20 burpee over barb . facing
cap. time 12′
Venerdi 28/11
-EMOM 20′-
- Max hand stand hold (ad. max free hsh)
- 6/8 strict TTB
- 8/10 strict dip (box-horn-ring)
- Max hollow rock
- rest
-TEAM 2 WOD-
AFAP
600 sand bag carry IGYG (partner wait in hang bar position) section 10m
NB. every change perform 6 pull up + 8 push up syncro + 10 pistol alt. syncro
cap. time 18′