WOD 4 Dicembre al 9 dicembre 2023

PROGRAM CLASS 04/12 to 9/12

MARTEDI_W-MGW

-WEIGHTLIFTING-

3 round (75-77-80%) every 2’30

1 snatch high pull

1 snatch any style

1 squat snatch

2 round (85-90%) every 2’30

1 squat snatch – drop – 1 squat snatch

-WOD-

4 round

500/400m row

15 pull up

25 wall ball

Cap. time 20’

 

MERCOLEDI_S-WM

-SKILL-

Double under (15’)

-FBB_4 round (RPE 7)-

5+5 z press

10 tricep shot

10 curl kb

-WOD-

Amrap 7’

5-7-9-11-13…

Cluster (40/25kg)

4 Burpee over barbell front

 

GIOVEDI_P-G

-POWERLIFTING-

Back squat_4 round every 2’

6-4-4-2

(80-85-85-90%)

Direct in…

Hip thrust_3 round every 2’

8 rep al 90% del back squat

-WOD-

Amrap 15’

2 rope climb

12 hspu

24 box jump over

 

VENRDI_W-MW

Team wod albero di natale

 

SABATO_S-GWM

-SKILL-

Hand stand walk (15’)

-TEAM WOD-