WOD 06 Novembre al 12 novembre 2023

PROGRAM CLASS 06-12/11/023

MARTEDI 07/11 W-MW

-Weightlifting-

1. 1 clean 1 squat clean 1 squat c&j (70%)
2. 1 clean 1 squat clean 1 squat c&j (72%)
3. 1 clean 1 squat clean 1 squat c&j (75%)
4. 1 squat clean 1 squat c&j (80%)
5. 1 squat clean 1 squat c&j (82%)
6. 1 squat c&j 1 squat c&j (85%)

-WOD-

150 wall ball for time

(every drop 50 du/100 su)

MERCOLEDI 08/11 S-GWM

-Skill-

Kipping + Pull up/TTB

-WOD-

3 round

20 box jump over

30 db snatch alt.

400 run

GIOVEDI 09/11 P-MG

-Powerlifting-

Strict press + Push press

6 round every 2’15” (70%)

3 strict + 5 push

-WOD-

For time

Cal. Row 40-30-20

Bar MU 12-9-6

VENERDI 10/11 W-W

-Weightlifting-

Every 2’30”

1 snatch 1 squat snatch 1 ohs (70%)

1 snatch 1 squat snatch 1 ohs (72%)

1 snatch 1 squat snatch 1 ohs (75%)

1 squat snatch 1 ohs (80%)

1 squat snatch 1 ohs (82%)

1 squat snatch 1 ohs (85%)

-WOD-

“Danil”

10-9-8-7-6-5-4-3-2-1

Deadlift 1+1/2 body weight

Clean ¾ body weight

SABATO 11/11 S-GM

-Skill-

Hsw/hspu

-TEAM WOD-

AMRAP 15′

20 Ttb syncro 

D.U. 50/S.U. 100 (a testa)

70 Step box (i go you go)