WOD 11 Dicembre al 17 dicembre 2023
PROGRAM CLASS 11/12 to 17/12
LUNEDI 11/12 W-W
BB COMPLEX
Search a max complex
6 Round of 3’
1 power clean
3 Front squat
3 squat clean
T&g
WOD
DUMBELL DT”
8 Rounds For Time
12 DB Deadlifts #22.5/15
9 DB Hang Power Cleans #22.5/15
6 DB Push Jerks #22.5/15
MARTEDI 12/12 S-GM
SKILLS
Rope climbe and kipping on rope
Or
Kipping on horn dip / ring dip
WOD
4RFT cap 28’
10 Kipping Pull Ups
200m Run
15 Pushups
200m Run
20 alt jump lunges
200m Run
10 Kipping Pull Ups
400m A.bike
15 Pushups
400m A.bike
20 Air Squats
400m A.bike
10 Kipping Pull Ups
200m Run
15 Pushups
200m Run
20 Alt jump lunges
200m Run
10 Kipping Pull Ups
400m Row
15 Pushups
400m Row
20 Air Squats
400m Row
MERCOLEDI 13/12 P-WMG
POWERLIFTING
Strict press find 3 rm of the day in 10’
Then
Deload of 5%
Emom 3’ x 5 round
3 Strict Press + 6 DB Floor Press
WOD
AMRAP 6 Minutes
24 KB Deadlifts 32/24
12 A.Swing
6 Goblet squat
Rest 3′
AMRAP in 6 Minutes
40 Du
20 Ttb
10 Burpees
Rest 3′
AMRAP in 6 Minutes
45 R.swing 32/24
30 Box Jump #60/50
15 mt oh kb carry (7,5+7,5)
GIOVEDI 14/12 W-GM
WEIGHTLIFTING
Search a max complex
6 Round of 3’
1 P.Snatch
3 oh squat
3 Squat snatch
T&g
WOD
6 ROUNDS FOR CALORIES
AMRAP 2’30’’
6 Strict Handstand Push Ups
6 kipping dip
Max Calorie Row
Rest 2:30’’ between rounds
VENERDI 15/12 S-W
KETTELBELL SKILLS
Russian swing
Then
tabata of R.swing
WOD
FOR TIME
75 Thruster #35/25
Every drop 2 wall walk
SABATO 16/12
CLOSED FOR STRONGFIRST OPEN DAY
COME TO SEE!!