PROGRAM CLASS 11 Marzo – 16 Marzo

PROGRAM CLASS

LUNEDI_P-MG 

every 3’x5 set

Back squat 5 rep @85%

+

12 alt suitcase courtesy lunges

WOD

EMOM 21’
1-.8x7mt Shuttle Run

2-. 7 burpees touch bar(add +1 burpee every round)

3- 8strict pullup

 

MARTEDI_W-W

 

-WEIGHTLIFTING CONDITIONING-

3’x 5 round

3 Power snatch tng

4 burpees otb lateral

2 Power snatch tng

(78%x2 – 80%x2 – 82%x1)

 

WOD

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Time Cap 20′

@45/30

MERCOLEDI_S-GM

20’ Skills: butterfly pullup/kipping pullup

WOD

10 hspu

500 mt ass bike

10 hspu

20 push up hr

500mt ass bike

10 hspu

20 push up hr

30 Air Squats

500 mt ass bike

10 hspu

20 push up hr

30 Air Squats

40 TTB
500 mt ass bike

 

GIOVEDI_P-WMG

BENCH PRESS

1’ di recupero tra ogni set del triset

2’30’’ di recupero tra I triset

10-8-10 REP @65%

8-6-8REP @70%

6-4-6REP @75%

WOD

 

 

 

VENERDI_W-GM

24.3

 

SABATO_S-M

Team wod