PROGRAM CLASS 18 Marzo – 24 Marzo

PROGRAM CLASS

MARTEDI 19/03_S/WM

-SKILL-

hsp, hspu, hsw (15′)

-FBB-

4 round

8 reverse curl + strict press

6+6 kb rower

60″ rest

 

-WOD-

amrap 12′

12 thruster 40/30Kg

21/18 cal row

 

MERCOLEDI 20/03_P/G

-FRONT SQUAT-

5 al 60% – 4 al 70% – 3 al 80% – 2 al 85% – 1 al 85%

(rest 90″ every end round)

directly in AMRAP 8′

6 front squat (-15% of last weight)

1 rope climbe

 

-WOD-

amrap 3′

max wall walk

-2′ rest-

amrap 3′

max burpee box jump over

-2′ rest-

amrap 3′

max v-up

 

GIOVEDI  21/3_W/MW

emom x3

1 hang power clean + 1 power clean

70% 72% 75%

-60″ rest-

emom x3

2 power clean (drop n go)

75% 77% 80%

-60″ rest-

emom x4

1 power clean (add 3% every round)

 

-WOD-

for time

15-12-9-6 power snatch 40/30kg

6-9-12-15 ohs

50 double under

 

VENERDI 22/3_S/GWM

-FBB-

4 round

dip ring/horn strict x8

pull over kb on med ball x8 (rpe 8)

60″ rest

-SKILL-

bar ring muscle up (15′)

-WOD-

5 round

10 ctb

15 wall ball

200 run

 

SABATO 23/3_P/MG

-DEADLIFT-

15″ max rep 80%

90″ rest

15″ ma rep 75%

90″ rest

15″max rep 70%

-TEAM WOD-