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  • LUNEDI 08/12/14

    WARM UP WOD 3 rounds not for time 3 Wall Climb 5 Pull Ups/Ring Row 10 Face the Wall Squat with stick in OH position and hold 3” sticking point

  • MARTEDI 09/12/14

    WARM UP WOD 3 rounds not for time 2 TGU 5 Back Extension 1’ DU practice WEIGHTLIFTING A. Snatch Lift Off + Hang Power Snatch - 5 x 1 +

  • MERCOLEDI 10/12/14

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Strict Chin Ups - 3 x 6 – 8 1’ di rest A2. OHS – 3 x 6 – 8 1’

  • GIOVEDI 11/12/14

    WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 One Arm KB Press  (5/5) 15

  • VENERDI 12/12/14

    WARM UP WOD 3 rds not for time Wall Angels 1’ practice positioning and execution 10 Hip Swing hang on bar SKILLS Tripod Headstand practice 15’ AEROBIC DEVELOPMENT Row 250m Sprint

  • SABATO 13/12/14

    TEAM WOD OF 2 20’ AMRAP - 5 Pull Up/ Ring Row 5 Burpees 10 Strict KTC 20 Walking Lunges @bodyweight - each mate complete one full rounds then switch

  • LUNEDI 15/12/14

    WARM UP WOD 30” Tripod Headstand 1’ DU practice 10 OHS with stick and hold 3” sticking point STRENGTH A1. Back Squat – 3 x 10 - 12 1’  rest A2. GHD

  • MARTEDI 16/12/14

    WARM UP WOD 3 rounds not for time 10 Plank Side Walk (5dx/5sx) 10 Cuban Press STRENGTH 12' EMOM odd - 5 Deadlift even – 10” - 15” L- Sit

  • MERCOLEDI 17/12/14

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. DB Walking Lunges – 4 x 20 (10/10) 1’ di rest A2. Ring Rows – 4 x 5 - 7 1’

  • GIOVEDI 18/12/14

    WARM UP WOD 10' Group Dynamics & Mobility STRENGTH Snatch Grip Push Press Behind the Neck – 4 x 3 SKILLS Rope Climb WOD 10’ AMRAP 3 Pike Push Up