PROGRAM CLASS DAL 3 febbraio AL 9FEBBRAIO 2025

 

 

CLASS  PROGRAM

Lunedì 3/02

Squat snatch

every 2’30” x2 round

2 hang p snatch + 1 hang s snatch (70%)

Every 2’30” x2 round

2 hang p snatch + 1 hang s snatch

below knee (75%)

every 2’30” x 2 round

3 squat snatch (80%)

WOD

2 rft

18 ttb

15mt lunges front rack (22,5/15)

9 burpee over line back step

3 complex db (1 devil press + 1 thruster)

9 burpee over line back step

15mt lunges front rack

cap time 18’

 

Martedi 4/02

-Bench press work-

every 4’x4 round

5 bench press 70%
30” rest
5 strict pull up
30” rest

7 dip strict horn

-Skill rope climb (1o’)-

or Emom 10’ (1 rope climb + 1 leg less)

-WOD-

amrap 8’

12/9 cal row

42 double under

3 wall walk

6 deadlift (100/80k)

 

Mercoledì 5/2

-Push press-

Every 2’30” x2 round

2 push press + 1 push jerk 85%
every 2,30” x2 round

1 pp 1 pj 1 split 87%

every 2’30” x2 round

2 split 90%

-Front squat-

Every 2’30”x3 round

3 rep 75%

-WOD-

9-6-3 hang power snatch (60/40k)
10 ttb

10 hspu

 

Giovedi 6/2

-Clean and jerk-

every 2’30” x2 round

2 hang p cj + 1 hang s cj (70%)

Every 2’30” x2 round

2 hang p cj + 1 hang s cj

below knee (75%)

every 2’30” x 2 round

3 squat cj (80%)

 

-WOD-

3 round (6’on-3’off)

Cash in

4 bar mu

21 wall ball (9/6k)

3 bar mu

rest of time… max call ass bike

 

Venerdi 7/2

-Deadlift-

every 3’x 5 round

3 rep (no tng) 85%

2 rep (no tng) 87%

1 rep (no tng) 90%

2 rep (no tng) 87%

1 rep (no tng) 90%

 

-WOD-

Every 2′ x 9 interval

  1. max mt row
  2. 40 du + 15 american swing (32/24k)
  3. rest

 

Sabato 8/2

Team wod