PROGRAM CLASS DAL 27 GENNAIO AL 2 FEBBRAIO 2025
CLASS PROGRAM
LUNEDI 27/01
Skills:
Bar MU/ Ring MU 20′
WOD
3 Rounds for time:
18 push-ups HR
15 SDHP
12 hang power cleans #60/40
800-m run
MARTEDI 28/01
GYMNASTIC STRENGHT
EMOM 1’30X12 ROUND
1- 5 Pull Up Zavorrati
2- 5 Dip zavorrati
3- 10 strict ttb ( salita esplosiva e discesa in 3 “)
WOD
2 Rounds for time
500/400 mt row
30 Lateral burpees over the bar
20 push press #52/35
10 ctb
rest 2′
MERCOLEDI 29/01
SNATCH CONDITIONING
EVERY 2′ UNTILL FAIL
10 broad jump + 3 snatch start @ 60% of your power snatch and increase 5% every round when you fail power snatch you can do squat snatch
WOD
7 rounds for time of:
7 single-dumbbell devil’s presses 25/20
7+7 Pistols
GIOVEDI 30/01
Skills
TTB 15′
TEAM WOD of 2
90 cal ass bike “BRO” i go you go
GRACE (30 CJ FOR TIME)i go you go
60 cal Ass bike bro
ANNIE (50-40-30-20 DU e SitUp) sit up syncro e du i go you go every stop
30 cal ass bike bro
VENERDI 31/01
LEG CRUSHER
EMOM 1’30 X 10 ROUND
ODD : 5 back squat @ 75%
EVEN: 3 front squat same load
WOD
SABATO 1/02