WOD 13 Novembre al 18 novembre 2023
PROGRAM CLASS 13/11 to 19/11
LUNEDI P-WGM 13/11
Tabata prisioner squat
Back Squat 10’ Find 1rm
Then EMOM 2’
3 back squat @85% of 1rm
WOD
10 Rounds For Time
10 KB A.Swings #32/24
10 SDHP KB
10 Calorie ASS BIKE
MARTEDI W-GM 14/11
Complex
In 3’ x 6 round increase load every round start @ 60% of power clean
3 clean hi pull + 3 power clean +2 front squat+ 1 squat clean
WOD
Cap 20’
6 min Dead Hang
Every time you drop off, complete
400mt Run
30 Push Ups
MERCOLEDI S-G 15/11
Rope climbe conditioning
EMOM2’30’’ X 4 ROUND
3 rope pull up right arm + 3 rope pullup left arm + 6 rope ktc
THEN
10’ SKILL ROPE CLIMBE TECNIQUE
WOD
AMRAP 15’
1-2-3-4-5-6-7-8….
Chest To Bar
2-4-6-8-10-12-16-
Box Jump Over
EVERY 3’ ( 3-6-9-12-)
50 DU
GIOVEDI P-GW 16/11
5 Superset
Strict press 5 rep @ 70%
+
Weighted dip 5 rep
Rest 2’
Wod
CAP 20’
Da 0’ a 4’
amrap
5 hpc @50/35
5 strict hspu
4’ a 5’ rest
5’ a 9’
Amrap
5 hang squat clean @50/35
5 deficit hspu
9 a 10’ rest
10’ a 14’
5 clean any style
5 hspu
Da 14’ a 20’
Find 1 rm of clean
VENERDI W-GWM 17/11
Complex
In 3’ x 6 round increase load every round start @ 60% of power snatch
3 snatch hi pull + 3 power snatch +2 squat snatch
WOD
Cap 14’
21 Snatch any style @ 40/30
21 burpees otb
15 Snatch any style @ 50/35
15 burpees otb duble jump
9 Snatch any style @ 60/40
9 burpees otb triple jump
SABATO
TEAM WOD