PROGRAM CLASS 9 DICEMBRE – 15 DICEMBRE

 

CLASS  PROGRAM

Lunedi 9/12

-Back squat-

Every 2’30” x6 round

5 al 75% – 3 al 80% – 2 al 85% – 3 al 80% – 2 al 85% – 1 al 87,5%

-WOD-

3 rft

21/15 cal. row

15mt front rack lunges dbx2

12 devil press dbx2 (22,5/15k)

cap.time 15′

 

Martedi 10/12

-Bench press-

Every 2’30” x6 round

5 al 75% – 3 al 80% – 2 al 85% – 3 al 80% – 2 al 85% – 1 al 87,5%

-WOD-

every 6′ x4 round

20 v-up

20 wall ball

15 ttb

50 d.u.

(score is the worst time)

 

Mercoledi 11/12

-Snatch-

1 round

1,2,3 squat snatch no tng al 77%

2 round

1,1,2 squat snatch 80%

(rest 30/60″ every rep and rest 2′ every round)

1 rep rest in hang

2 rep rest in bottom

-Balance snatch-

4 round every 3′

2-3 balance snatch 70%

-WOD-

amrap 8′

12 deadlift dual DB

9 hpc dual db

6 push jerk dua db

(22,5/15)

 

Venerdi 12/12

-Deadlift-

Every 3’ X 6 round

5-3-2-3-2-1

75-80-85-80-85-87%

-Wod-

100 du

20 hspu

21 p. Snatch (40-25k)

75 du

15 hspu

15 p. Snatch (50-30k)

50 du

10 hspu

9 p. Snatch (60-35k€