PROGRAM CLASS 28 OTTOBRE – 3 NOVEMBRE

 

CLASS  PROGRAM

Face2Face Week

Lunedi 4/11

-Back squat-

every 3′ x 5 round

6-3-6-3-6 (round da 6 rep al 75%, round da 3 rep 80%)

-WOD-

5 round (2′ on – 2’off)

buy in 8 DBx2 (22,5/15) deadlift + 6 hang p.c + 4 stoh

rest of time max wall ball

 

Martedi 5/11

-Mobility and skill-

hsp, hspu, hsw (15′)

 

-Bench press-

every 3′ x4 round

6-3-6-3-6 (round da 6 rep al 75%, round da 3 rep 80%)

 

-WOD-

AMRAP 15′

20 run

10 ttb

 

Mercoledi 6/11

-Snatch power-

1 set

2-3-5 squat snatch 75%

2 set

1-2-3 squat snatch 77%

(rest 30″ every rep  – rest 2′ every set)

 

-WOD-

every 5′ x 4 round (AFAP)

12/8 cal row

6 DBx2 devil press

4 bar muscle up

6 DBx2 box step over

(score is the worst time)