WOD MARTEDÌ 05-10-2021
5 Ottobre 2021WOD GIOVEDÌ 07-10-2021
7 Ottobre 2021MERCOLEDÌ 06-10-2021
Back Squat (Weight)
Metcon (4 Rounds for reps)
(Classi 6:15 – 11:15 – 12:15 – 17:00)
"CLIMBING & CLIMBING"
AMRAP 2 x 4 Rounds:
2 Rope Climbes
14/10 Cal Row
Max Power Snatches (60/40)
"CLIMBING & CLIMBING"
AMRAP 2 x 4 Rounds:
2 Rope Climbes
14/10 Cal Row
Max Power Snatches (60/40)
(Rest 2:00 minutes between rounds)
*SPRINT INTERVALS:
Ritmo alto nei 2 minuti di lavoro con recupero 2 minuti.
Tempistiche:
~20sec x Rope Climbes
~40-50sec x Cal Row
~40-50sec x Snatches
Ritmo alto nei 2 minuti di lavoro con recupero 2 minuti.
Tempistiche:
~20sec x Rope Climbes
~40-50sec x Cal Row
~40-50sec x Snatches
*ROPE CLIMBE
– Fare solo 1 salita
– Fare 7 Strict Chin-ups
*ROWER
12/8 Cal Assault Bike
14/10 Cal Bike Erg
12/9 Cal Ski Erg
*POWER SNATCH
Peso moderato, eseguire tutte le reps singolarmente
Snatch (Weight)
(Classi WL + Strength 18:00 e 19:30)
Snatch + OHS
Snatch + OHS
Clean and Jerk (Weight)
(Classi WL + Strength 18:00 e 19:30)
Hang Squat Clean+ Jerk
Hang Squat Clean+ Jerk
Back Squat (Weight)
(Classi WL + Strength 18:00 e 19:30)
Back Squat
Back Squat
Every 2:00 x 5 sets:
Set 1 – 5 reps (65% of 1RM)
Set 2 – 5 reps (70% of 1RM)
Set 3+4+5 – 5 reps (75% of 1RM)