PROGRAM 29 Gennaio – 4 Febbraio 2024
PROGRAM CLASS
MARTEDI 30/01-W/WG
-SKILL-
Double under (15′)
-WOD-
AMRAP 20′
Run 300m
25 Box jump over
15 American swing (32/24Kg)
MERCOLEDI 31/01-P/WM
-DEADLIFT-
every 2′
3-2-2-1-3
80% 82% 85% 90% 80%
-WOD-
4 round for time
16 Burpee front over barbell
8 lunges barbell alt. (60/45Kg)
800/600m Ass. bike
cap. time 15′
GIOVEDI 1/02-W/G
-BARBELL CYCLING CLEAN-
x3 round
Every 30″ x3_ 1 clean pull + 1 hang power clean (75%)
90″ rest
x3 round
Every 30″ x3_1 claen pul + 1 hang squat clean (80%)
90″ rest
x3 round
Every 30″_1 squat clean + 1 front squat (85%)
90″ rest
-WOD-
AMRAP 15′
3 rope climbe
12 pistol alt.
9 push up hr
VENERDI 2/02-S/MW
-SKILL-
Hand stand walk (15′)
-CORE TRAINING-
4 round
45″ l-site
12 v-up alt. one leg mad bell
20 cross twist med ball
-WOD-
For time
50-50-50 Double under
15-12-9 Devil press DB.x2 (22,5/15Kg)
cap. time 10′
SABATO 3/02-P/GWM
-STRICT PRESS-
Every 2′
3-2-2-1-3
80% 82% 85% 90% 80%
-WOD-
Team wod!!!