PROGRAM CLASS 10 GIUGNO – 16 GIUGNO
VOLKAN PROGRAM
CLASS PROGRAM
Lunedi_10/6_W/MGW
-SNATCH CYCLING-
every 8′ x3 round
6 power snatach
9 burpee o.b.
4 power snatch
12 burpee o.b
2 power snatch
-WOD-
5 round
9 box jump over
12 pull up
15 wall ball
cap. time 12′
Martedi_11/6_S/WM
-SKILL-
Double under 15′
-WOD-
3′ on- 90″ off (x4 round)
10 squat clean (60/35k)
max call. row in rest time
(score=max call. in 4 round)
Mercoledi_12/6_P/G
-THRUSTHER from rack-
every 3′ (x3round) RPE 8
- 3 rep
- 2 rep
- 1 rep
in 10′ find 1 heavy rep from rack
-WOD-
Amrap 15′
4+4 pistol alt.
4 wall walk
2 rope climb
Giovedi_13/6_W/MW
-CLEAN CYCLING-
every 8′ x3 round
6 power clean tng 70%
9 burpee o.b.
4 power clean (2tng drop 2tng) 75%
12 burpee o.b.
2 power clean tng 80%
-WOD-
5 round
200 run
5 devil press one DB dx.
10m lunges OH dx.
5 devil press one DB sx.
10m lunges OH sx.
(22,5/15k)
cap. time 20′
Venerdi_14/6_S/GWM
-SKILL-
Hsp-Hspu-Hsw 15′
-FBB-
3 round
10 bench kb pull over (rep 8)
3 round
10 db floor press (rpe 8)
-WOD-
3′ on – 90″ off (x4 round)
alternate A e B
A) ttb 15-12-9
double under 30-24-18
B) deadlift 7-5-3 (100/70k)
call ass. bike 12-9-6