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