PROGRAM CLASS 25 Marzo – 31 Marzo

PROGRAM CLASS

LUNEDI 25/03 S/GM

SKILLS: 20′ Rower tecnique  and Rower feeling test  500 mt

WOD

10 RFT
1 Wall Walk

3 bar muscle-ups*

5 shuttle runs
(1 shuttle run is 7mt down/7mt back.

*Scale to 1 Muscle Up or 5 chest to bar

 

MARTEDI 26/03_P/WMG

BACK SQUAT

5 SET @80%

6 REP + 10 AIR SQUAT + 3 REP

REST 2’30”

 

WOD

3 rounds for time with a partner:

30 Hang Power Clean syncro #43/30
30 TTB I go you go
800-meter run togheter

 

MERCOLEDI 27/03_W/GM

Jerk from ground

EMOM 1′ X UNTILL FAIL

2 jerk from ground START @ 65%

 

WOD

Every 2:00 for 6 rounds:
6 HSPU

12 box jumps 

Max-cal Ass Bike

Rest 2:00 between rounds.

Score is max total calories

 

 

GIOVEDI  28/3_S/M

SKILL : 20′ Sand Bag Tecnique (shouldering-shoulder squat-front squat -carry)

WOD

AMRAP 20:
400-m row
25 double-unders
400-m row
50 double-unders
400-m row
75 double-unders
400-m row
100 double-unders
etc…
@Add 25 double-unders to each round.
#100 m of row = 1 rep.

 

VENERDI 29/3_P/WG

4 Superset recupero 2′

Strict Press 6 rep @80%

Hip Trust 6 rep salita esplosiva fermo 1 secondo RPE 9

 

WOD

FOR TIME

50 Snatch any style

every drop 3 burpees double push up 

 

 

SABATO 30/3

HAPPY EASTER TEAM WOD