WOD 18 Dicembre al 24 dicembre 2023

PROGRAM CLASS 18/12 to 24/12

 

LUNEDI 18/12 S-GW

-SKILL-

Hsw or Hspu (20′)

 

-WOD-

4 round

4 bar mu

8 hang power clean 60/35

12 box jump over

cap. Time 12′

 

MARTEDI 19/12 P-M

-POWERLIFTING-

Back squat every 3′

5(80%) 3(85%) 3(85%) 1(90%)

direct in

Deadlift every 3′

4(last weight back squat) 2(+10%) 2(+10%) 1(+5%)

 

-WOD-

50/40 – 40/32 – 30/24 – 20/16 cal row.

400 – 400 – 400 – 400 run

cap. Time 25′

 

MERCOLEDI 20/12 W-WG

-WEIGHTLIFTING-

10 round every 2′

2 squat snatch 65-75%

 

-WOD-

amrap 10′

wall ball 4-8-12-16…

ttb 4-8-12-16…

 

GIOVEDI 21/12 S-MGW

-SKILL-

Double under (15′)

 

-WOD-

for time

burpee over db. 15-10-5-10-15

Rope climb 2-2-2-2-2

devil press dbx1 6-10-14-10-6

 

VENERDI 22/12 P-WM

-POWERLIFTING-

Front squat every 3′

4(80%) 3(85%) 3(85%) 2(90%) 2(90%)

 

-WOD-

4′ on – 4′ off (3 round)

3 snatch + 8/6 cal. Ass bike

4 snatch + 8/6 cal. Ass bike

5 snatch + max cal. Ass bike

(score are max ass bike of every round)

45/30 Kg