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