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-