PROGRAM CLASS 24 GIUGNO – 30 GIUGNO
VOLKAN PROGRAM
CLASS PROGRAM
Martedi_M/MW
-SNACTH CYCLING-
1 snatch every 40″ x round (start 70% add weight every round)
3′ rest
emom 5′
-10% last weight
1 snatch every minute
-WOD-
6 round (2’on – 1′ off)
8 devil press one arm alt.
12 burpee over barbell front
rest time max wall ball
Mercoledi_P/MG
-STRICT PRESS + DEADLIFT-
emom 12′
- 30″ max reo strict press 70%
- 5 deadlift 70%
- rest
-WOD-
Amrap 20′
400 run
2 rope climb
10 hspu
Giovedi_S/GWM
-BAR/RING MUSCEL UP (15′)
-WOD-
amrap 4’on – 2’off (x3)
100 du
25 ttb
max ohs (50/35)
Venerdi_W/W
1 clean any style every 40″ x round (start 70% add weight every round)
3′ rest
emom 5′
-10% last weight
1 clean any style every minute
-WOD-
8 stoh 60/30
21/18 cal row
7 stoh 65/35
21/18 cal. row
6 stoh 70/40
21/18 cal. row
5 stoh 74/45
21/18 cal. row
4 stoh 80/50
cap. time 10′