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  • VENERDI 23/09/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Shoulder Press 5 x 5 @ climbing A2- Strict K2E 5 x 8 WOD: 15-12-9-6-3 Reps of: Deadlift 80/60 Kg Push up Down & Up

  • SABATO 24/09/2016

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete, switching every round: AMRAP 4’ 1 Round of cindy each member -rest 2’- AMRAP 4’ 7 KB Swing @ 32/24 Kg 7 GHD Sit Ups -rest 2’- AMRAP 4’ 10 Thruster @ empty BB 5 Bar facing Burpees -rest 2’- AMRAP 4’ Max

  • LUNEDI 26/09/2016

    WARM UP: 10’ Groups Dynamics & Mobility WL OHS From the Ground - 2RM WOD: 3 Intervals 3’ON, 3’OFF 400mt Run 12 Box Jump ME Alt Arm DB Snatch 30/15 Kg

  • Martedì 27 Settembre

    WARM UP: 10’ Groups Dynamics & Mobility Gym Skills : Rope Climb For Advanced EMOM 10': 1/2rope WOD: 12’AMRAP: 5 Hang Power Clean @ 70/50 Kg 7 Pull Ups 9 OTB Burpees

  • Mercoledi 28 Settembre

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH: Thruster From Rack 5 x 3 @ climbing Ring Rows 5 x 10 WOD: 5 Rounds For Time: 21 Wall Ball @ 9/6Kg 15 Tuck Crunch

  • GIOVEDI 29/09/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Push Press Behind Neck SN Grip 5 x 5 @ climbing A2- Superman Hold 5 x 30” A3- DB Lunges 5 x 6 each leg @ AHAP WOD: “Isabel” 30 snatch for time @ 60/40 Kg

  • Giovedì 30 Settembre

    WARM UP: 10’ Groups Dynamics & Mobility WOD: 4 Rounds of: 30” Max HS Hold against wall 30” Rest 30” Max Cal Row 30” Rest 30” Max Push Ups 30” Rest 30” Max One leg V Up 30” Rest 30” Max 1-arm-KB Swing alt arm every rep @ 24/16 30” Rest

  • Sabato 1 Ottobre

      TEAM WOD of 3: All Team must complete- switch as needed: 600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX) 120 1-arm DB Snatch @ 20/10 Kg 90 Box Jump Overs 60 Burpees 600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX) 120  Lunges 90 Mountain Climber each leg 60 K2E 600mt Run as

  • Lunedì 3 Ottobre

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat - 4 x 2 reps A2- Strict Pull Up holding chin over the bar 2” - 4 x 3 WOD: 10 Rounds of: 5 Power Clean @ 60/40 Kg 10 Wall Ball @ 9/6 Kg

  • MARTEDI 04/10/2016

    GYM: KIPPING PULL UP  EMOM 12' Min1- 3-6 Kipping Pull for quality Min2- Plank Hold (whole minute) Min3- 8-12 Burpees WOD: 3 Rounds of: 25 Cal Row 25 KB Swing @ 24/16 Kg