PROGRAM CLASS 2APRILE – 6 APRILE

PROGRAM CLASS

MERCOLEDI_3/4_S-GWM

-SKILL-

double under 15′

-WOD-

For time

Devil press one DB alt. 30-25-20

Complex gymnastic (pull up + ttb) 15-12-9

Sprint run 15-15-15 (7+7mt= 1 rep)

Cap. time 25′

 

GIOVEDI_4/4_P-MG

-FRONT SQUAT-

1-2-3-4-5 (85-80-75-70-65%)

10-8-6-4-2 DB bench press rpe 8

2′ rest after every round

-WOD-

AMRAP 20′

400m run

20 pistol alt.

20 kip. hspu

 

VENERDI_5/4_W-W

– JERK conditioning (work from rack) –

EMOM x3 round

  1. 3 push up hr + 5 push/split jerk 65%
  2. 6 push up hr + 4 push/split jerk 65%
  3. 9 push up hr + 3 push/split jerk 65%

3′ rest

EMOM x3 round

  1. 3 push up hr + 3 push/split jerk 75%
  2. 6 push up hr + 2 push/split jerk 75%
  3. 9 push up hr + 1 push/split jerk 75%    

3′ rest

6′ find heavy jerk split or push

-WOD-

Ladder

Deadlift 1 a 10 (100/80 Kg)

Double under 30

 

SABATO_6/4_S-GM

-SKILL-

Hsw 15′

-TEAM WOD-

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