PROGRAM 05 Febbraio – 11 Febbraio
PROGRAM CLASS
LUNEDÌ 05/02 W-W
STOH WORK from rack
Da 0-4’ find 2Rm of Press strict
4’-8’ find 2Rm of Push Press
8’-12 find 2 Rm of Push Jerk
12-16’ 1Rm of Split jerk
WOD
AMRAP 15’
Max rep unbroken Wall ball
9 Db2 squat clean
6 Db2 power clean
3 Db2 hang muscle clean
Load 20/15
SCORE= Totale rep WallBall
MARTEDI 06/02 S-GM
Gymnastic skill: BG Kipping pull up
ADV: ctb-Mu
WOD:
SHOW ME YOUR ENDURANCE
TEAM OF 2 cap 30’
A+B 3k Row ( partner a sul vogatore, partner B 200m run è da cambio al partner A , ripetendo fino a compimento 3k)
then
10 Round I go YOU go(5 ciascuno)
A: 3 Wall Walk
8Ttb
B: 10/8 cal ass bike
MERCOLEDI 07/02 P-WMG
Bench press 8 ripetizioni Rpe 9
+
Plate hammer curl 12-15 rep con disco da 10 a 20kg
5 Round recupero 2’30’’
WOD
AMRAP 3:
21 Kb Swing #24/16
21 Box Jump
Double Unders in time remaining
Rest 3:00
AMRAP 3:
18 Kb Swing #24/16
18 Box Jump
Double Unders in time remaining
Rest 3:00
AMRAP 3:
15 Kb Swing #24/16
15 Box Jump
Double Unders in time remaining
Rest 3:00
AMRAP 3:
12 Kb Swing #24/16
12 Box Jump
Double Unders in time remaining
GIOVEDI 08/02 W-GM
BARBELL CYCLING
@25/30 2 ROUND AMRAP 2′ REST 1′
Hang power snatch
@27,5/35 2 ROUND AMRAP 2′ REST 1′
Hang squat snatch
@30/40 2 ROUND AMRAP 2′ REST 1′
Power snatch
@ Up WEIGHT EVERY ROUND
EMOM X5 ROUND
3 Squat snatch Touch and Go
WOD
AMRAP 3′
20 burpees touch bar
max rep pull up
AMRAP3′
20 burpees touch bar
max rep HSPU
AMRAP2′
10 burpees touch bar
max Ctb
AMRAP2′
10 burpees touch bar
maX HSPU deficit
VENERDI 09/02 S-W
SKILL: BG: Kipping horn dip or Ring
ADV: test max Rep Kipping dip in 1’ then EMOM 1’30’’ X 6 ROUND Perform 70% of test
WOD
5 RFT 1kb 32/24
20 KB SDHP
15 MT kb farmer carry (7,5 +7,5)
10 kb alt lunges
SABATO 3/02 P-MG
Team wod