PROGRAM CLASS DAL 3 MARZO AL 9 MARZO

 

CLASS  PROGRAM

Lunedi 03/03

 DEADLIFT

FOR TIME 12′

10 REP @60%

20 Ass.bike

8 Rep @70%

15 Cal ass bike

6 rep @ 80%

10 cal ass bike

4 rep @85%

5 cal ass bike

THEN

EMOM 1’30” X 5 ROUND

2 Deadlift @90%

5 cal ass bike

 

WOD 

25.1

 

Martedi 25

RUNNING CLOCK 

0′-3′ Max rep T&G P.Clean@80%

3′-5′ Max rep TTB unbroken

5′-8′ Max rep T&G S.Clean@85%

8′-10′ Max rep Pull Ups unbroken

10′-13′ 1RM of P.Clean

13′-15′ Max rep CTB

15′-18′ 1RM of squat clean

18′-21′ Max Rep MU (no unbroken)

 

WOD

7 RFT CAP 15′

7 Kb thruster dx

7 A.swing

7 Kb thruster sx

7 SDHP

7 Shuttle run (1=6+6)

 

 

 

Mercoledi 26

TEAM WOD

From 0′ to 20′

4 k row challenge

then

20′ to 38′

Cindy the Lame

4 pull up

8 push ups hr

12 pistols alt

1 round i go you go

 

Giovedi 27

Back squat

every 2′ x 3 round

6 rep @ 70%

every 2’30’x 3 round

4 rep @ 80%

every 2’30” x 2 round

2 rep @90%

 

WOD

5 Rounds for Time
12 Power Snatch @ 50/35
400 mt Run

 

 

Venerdi 28

BENCH PRESS

every 3’30” x 6 round

20” Isometric push up position + 6 Rep bench press @ 70%

+

15 Plate front rises

+

16 (8+8) lateral rises

 

WOD 25.2