WOD
Day 2
Wod
3’ on 1’ off x 8 sets
Alt 1 e 2
1.
Amrap
10 thruster 1xdb 22,5/15
35 du’s
2.
Amrap
200 m run as buy in
Then Amrap
10 db snatch 22,5/15
10 burpees target
3’ on 1’ off x 8 sets
Alt 1 e 2
1.
Amrap
10 thruster 1xdb 22,5/15
35 du’s
2.
Amrap
200 m run as buy in
Then Amrap
10 db snatch 22,5/15
10 burpees target
HYBRID TRAINING
A - Back Squat
Every 2'30" * 4 sets
1 - 9 reps
2 - 7
3 - 5
4 - 3
work at RPE 9
B - MUSCLE BUILDING
Every 3' * 18' ( alt. 1 e 2 )
1 - 20 Double db reverse lunges 2*22.5/15
20 Double db deadlift
then max cal erg until 2'30"
2 - 20 push ups
10 strict pull ups
20 push ups
then max v-ups until 2'30"
if the push ups are too may scale to 15
Every 2'30" * 4 sets
1 - 9 reps
2 - 7
3 - 5
4 - 3
work at RPE 9
B - MUSCLE BUILDING
Every 3' * 18' ( alt. 1 e 2 )
1 - 20 Double db reverse lunges 2*22.5/15
20 Double db deadlift
then max cal erg until 2'30"
2 - 20 push ups
10 strict pull ups
20 push ups
then max v-ups until 2'30"
if the push ups are too may scale to 15
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Via de andre, 26 - Milano 20121, MI
powered by APP Palestre & Shaggy Owl - © copyrights 2013 - P.IVA. 02118510565 - Cookies - Privacy - Termini e condizioni