PROGRAMMA DAL 08/01 AL 12/01

PROGRAM CLASS

 

LUNEDI 08/01 W-W

 

HANG POWER SNATCH5

E2MOM X2 Round 10 unbroken @ 50%

POWER SNATCH

E2MOM X2 Round 8 unbroken @ 60%

HANG SQUAT SNATCH

E2MOM X2 Round 6 unbroken , @65%

SQUAT SNATCH T&G

E2MOM X3 Round Max rep unbroken @ 70%

 

WOD

6 RFT

10 Deadlift hi pul@60/45

 8  Front squat @60/45

 6  Push jerk @60/45

 

MARTEDI 9/1 S-GM

SKILLS:RING DIPS

 

WOD:

For Time in 21 Min Time Cap
100-75-50
Double Unders
40-30-20 mt
Single Arm Overhead Dumbbell Lunge #22.5/15

15-10-5

Pull up-Ctb-Mu

*35 AB-Mat Sit Ups after each set

 

MERCOLEDI 10/1 P-WMG

POWERLIFTING

Sumo deadlift in 10’ find 4rm

THEN

EMOM 3’ X 5 ROUND

3 Sumo deadlift + 8 kneeling press 2db

 

WOD

EMOM 10′
ODD: 6 Devil Press #22,5/15
EVEN: 12/10 Cal. Bike

Rest 2:00
EMOM 10′
18 Wall Ball
15/12 Cal row

 

GIOVEDI 11/1 W-GM

HANG POWER CLEAN

E2MOM X2 Round 10 unbroken @ 50%

POWER CLEAN

E2MOM X2 Round 8 unbroken @ 60%

HANG SQUAT CLEAN

E2MOM X2 Round 6 unbroken , @65%

SQUAT CLEAN

E2MOM X3 Round Max rep unbroken @ 70%

 

WOD:

AMRAP12’

1   Rope climbe

4   Wall walk

7   Ttb

100mt row

 

VENERDI 12/1 S-W

SKILLS: butterfly 20’

 

BODY ARMOUR:

4 ROUND:

8 DB Bicip Curl

+

12 DB Floor Press

 

WOD

“B-RANDY”*

FOR TIME
75 Power Snatches #35/25

Every drop 3 burpees double pushup

 

SABATO 13/1 GMW

TEAM WOD