PROGRAM CLASS DAL 28 APRILE AL 4 MAGGIO

CLASS  PROGRAM

MARTEDI 29/04

Conditioning

3′ on 3’off x 4 round

500/400 mt row

in remaining time max effort burpees OTR

WOD

THE POWER SPRINT

For Time.   

12 Front Squats 40/30
12 Push press
12 Shuttle Run (7 MT=1)

9 Front Squat 50/40

9 Push press

12 shuttle run

6 Front squat 60/45

6 jerk    

12 shuttle run

MERCOLEDI 30/04

EMOM 1’30” x 5 SETS:
60%-65-70-75-80-85%

1 power snatch

1 squat snatch

EMOM 2′ X 5 SET

find your best lift of

1 squat snatch( every round you can try 3 time if you fail)

EMOM 8
Odd: 8 Romanian Deadlft snatch grip
Even: 15 AB-Mat Sit Ups  with madball #9/6

WOD

FOR TIME
1000 mt RUN
50 Thrusters #20/15
30 Burpees Pull Ups

GIOVEDI 1/05