PROGRAM CLASS 8 LUGLIO – 14 LUGLIO

VOLKAN PROGRAM

CLASS PROGRAM

Martedi 9/07_P/MG

-FRONT SQUAT + STRICT PULL UP-

for time

3 front squat 80%

4 strict pull up

6 front squat 75%

8 strict pull up

9 front squat 70%

12 strict pull up

 

-WOD-

amrap 5’on – 2’30” off (x3)

9 brurpee box jump over

6+6 pistol alt.

3m hanf stan walk (scaled 3 wall walk)

(si riparte da dove si è interrotto)

 

Mercoledi 10/7_W/W

-DEADLIFT (presa snatch)-

emom 12′

  1. 3 dl 80%
  2. max ring row feet on box
  3. 5 dl 70/
  4. max ring row
  5. rest
  6. rest                    

 

-WOD-

4 round for time

9 snatch (45/30k)

18/15 cal row

36 du.u

 

Giovedi 11/07_S/GM

-SKILL-

Double under

 

-FBB-

4 round

10 cyclist squat

60″ rest

10 good morning weighted

2′ rest

 

-WOD-

amrap 15′

5 pull up

7 burpee over lane step

9 american swing (24/16)

 

Venerdi 12/07_P/WMG

-BENCH PRESS CONDITIONIG-

7 round

1 rope climbe leg less

3 bench press 80%

 

-WOD-

0′-10′

9 box jump over

9 c&j 60/35K

12 box jump

6 c&j 70/40K

15 box jump

3 c&j 80/45

10′-15′

find pr c&j of day

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