PROGRAM CLASS 15 APRILE – 20 APRILE
PROGRAM CLASS
16/04_P/MG
-BACK SQUAT-
every 3′
5_65% 3_70% 2_75%
5_70% 3_75% 2_77%
5_75% 3_77% 2_80%
-WOD-
amrap in ladder 12′
box jump over 2-4-6-8…
hspu 2-4-6-8…
(every 3′ do 60” rest)
17/04_W/W
-SNATCH WORK-
1) emom 3′
1 hang snatch any style
70-72-75%
60” rest
2) emom 3′
1 hang below knee snatch any style
72-75-77%
60” rest
3) emom 4′
1 snatch any style
75-77-80 – 82%
60” rest
-WOD-
for time
45 deaddlift (100/70kg)
90 wall ball
(split as you want)
cap. time 15′
18/04_S/GM
-SKILL-
Rope climbe 15′
-FBB-
4 round super set
6+6 half knelling press db (2″ negativa)
6+6 db rower with box (2″ negativa)
rpe 7
60″ rest
-WOD-
2 round
40 cal row
20 ctb
10 wall walk
3′ rest
cap. time 15′
19/04_P/WMG
-DEADLIFT-
every 3′
5_65% 3_70% 2_75%
5_70% 3_75% 2_77%
5_75% 3_77% 2_80%
-WOD-
2′ on – 2′ off (4 round)
8 burpee over row front barbell
8 hang squat clean (50/30 Kg)
max bar muscle up in the remain time