WOD 20 Novembre al 26 novembre 2023
PROGRAM CLASS 20/11 to 26/11
LUNEDI W-GM
-WEIGHTLIFTING-
10 round every 2’
1 squat clean + 1 squat clean & jerk (80%)
-WOD-
Amrap 15’
400 run
5 bar mu
20 pistol alt.
MARTEDI S-WMG
-SKILL-
Hspu or hsw (15’)
-WOD-
For time
Db sntach alt. (22,5-15) 40-30-20
Row 600/400mt
Rope climbe 2-4-6
Cap. time 20’
MERCOLEDI P-GW
-POWERLIFTING-
Deadlift deficit plate (every 2’30)
2 round 4 rep 80%
2 round 2 rep 85%
-WOD-
For time
21-15-9
Snatch (40/27,5)
Pull-up
Cap. time 9’
GIOVEDI W-M
-WEIGHTLIFTING-
Balance snatch
5 round every 2’30”
3 balance snatch (75%) not heavy but for quality
-WOD-
Amrap 20’
50 push up
100 du / 160 su
50 air squat
100 du / 160 su
VENERDI S-WG
-SKILL-
Bar MU or Ring MU (15’)
-WOD-
10 round
4 hang power clean
6 stoh (45/30)
8 ttb
Cap. 13’
SABATO P-MGW