PROGRAM 12 Febbraio – 18 Febbraio

PROGRAM CLASS

MERCOLEDI W-MW

WEIGHTLIFTING

emom 3′

1 clean + 1 squat clean_75-77-80%

60″ rest

emom 3′

1 clean + 1 sqaut clean_77-80-82%

60″ rest

emom 3′

1 squat clean + 1 front sqaut_80-82-85%

 

WOD

10 round for time

200m run

10 db snatch alt. 25/17,5 Kg

cap. time 20′

 

GIOVEDI S-GWM

SKILL

Double under 15′

 

WOD

4 round for time

20 ttb

10 thrusther 60/35 Kg

20/17 cal. row

cap. time 20′

 

VENERDI P-MG

POWERLIFTING

Deadlift 3 rtep every 2’_65-70-75%

2 rep x 3 round every 90″_80%

 

WOD

AFAP

100 burpee box jump over

100 v-up

100 push up

(split as you want)

cap. time 18′

 

SABATO W-W

WEIGHTLIFTING

emom 3′

1 snatch + 1 squat snatch_75-77-80%

60″ rest

emom 3′

1 snatch + 1 squat snatch_77-80-82%

60″ rest

emom 3′

1 squat snatch + 1 ohs_80-82-85%

 

TEAM WOD