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