PROGRAM CLASS 4 Marzo – 10 Marzo

PROGRAM CLASS

LUNEDI_S/M

-SKILL-

Hsp-Hspu-Hsw (15′)

-WOD-

6’0n-3’off (x3 round)

1000/800m row

wall ball 3 – 6 – 9…

toes to bar 3 – 6 – 9…

(restart every round)

 

MARTEDI_P/WG

-DEADLIFT-

30″ on – 90″ off (x5 round)

max rep tbg 75%

-WOD-

For time

10 pistol DX + 10 pistol SX

21 power snath 40/25KG

10 pistol DX + 10 pistol SX

15 squat snatch 50/35Kg

10 pistol DX + 10 pistol SX

9 ohs 60/45Kg

 

MERCOLEDI_W/MGW

-WEIGHTLIFTING CONDITIONING-

3’x 5 round

3 c&j tng

5 box jump over

1 hang c&j + 1 c&j any style

(80%x2 – 82%x2 – 85%x1)

 

-WOD-

AMRAP 20′

400m run

4 rope climbe

20 american swing 32/24Kg

 

GIOVEDI_S/WM

-SKILL-

Double under (15′)

-FBB-

4 round

knelling tricep kb x10 + pull over kb on med ball x10

rest 60″

-WOD-

“Jackie”

for time

1000m row

50 thrusther (empty barbell)

30 pull up

 

VENERDI_P/G

24.2

 

SABATO_W/MW

Team wod