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  • 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

  • VENERDI 19/12/14

    WARM UP WOD 3 rounds not for time 15 Dog Up & Dog Down 15 OHS @empty bar 30” Superman Hold STRENGTH A1. Back Squat – 4 x 3 1’

  • SABATO 20/12/14

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3 15 Power Clean 20 DB Snatch 30 Wall Ball - Conga - Line Style

  • LUNEDI 22/12/14

    WARM UP WOD 2 rounds not for time 200m Run 10  Sit Ups 15' Superman Hold 250m Row 10 Push Ups SKILLS Handstand Walk practice per 10’ WOD 10 rounds

  • MARTEDI 23/12/14

    WARM UP WOD 3 rounds not for time Wall Angels 2’ practice positioning and execution CTB practice per un totale di 15 reps STRENGTH A1. Good Morning -4 x 7

  • MERCOLEDI 24/12/14

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. KB Snatch - 4 x 10 (5/5) A2. KB Front Rack Carry – 4 x 50m - 2’ di rest WOD

  • NATALE 2014!

    OGGI SIAMO CHIUSI E VI AUGURIAMO UN BUON NATALE... VI ASPETTIAMO SABATO 27

  • SANTO STEFANO 2014

    OGGI SIAMO CHIUSI E VI AUGURIAMO BUONE FESTE VI ASPETTIAMO SABATO 27

  • SABATO 27/12/14

    WARM UP WOD 3 rounds not for time 15m Backward Bear Crawl 10 Backward Walking Lunges 20” Hollow Body Hold TEAM WOD OF 2 10 rounds of – 5 each

  • LUNEDI 29/12/14

    WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Kneeling Banded Hip Thrust 10 Hip