WARM UP 10’ Groups Dynamics & Mobility STRENGTH Back Squat – 5, 3, 1 – 3’rest - 5, 3, 1 Nella seconda onda i carichi devono essere superiori alla prima.

WARM UP WOD 3 rounds not for time of 5 dog up & dog down 10 scapula retraction 30” hollow body old   Gymnastics strength  Shoulder touch 5X 8-10 REST 1’

WARM UP 10’ Groups Dynamics & Mobility   SKILLS Pistols   WOD 10 rounds for time: 7 Calories Row 7 Push Ups 7 GHD Sit Ups

WARM UP 10’ Groups Dynamics & Mobility   WL Snatch Grip Push Press + OHS – 4 x 1 + 2 @by feel   WOD 3 rounds for time of:

WARM UP 10’ Groups Dynamics & Mobility   STRENGTH 15’ to establish max load of bear complex 1 power clean 1 front squat 1 push press 1 back squat 1

Buon San Valentino Warm up Group Dynamics and Mobility STRENGTH 15' to find 1RM of partner xxx WOD Death by xxxxx    

WARM UP 10’ Groups Dynamics & Mobility   STRENGTH Front Squat - 4 x 2 @climbing, rest 3’ WOD   4 rounds for time: 5 Push Press @55/35kg 10 Calories

Warm up wod   4 rounds not for time of 5 broad jump 10 hip swing 30” superman hold   WOD “Helen” – 3 rounds for time of: 400m Run

WARM UP 10’ Groups Dynamics & Mobility   SKILLS Clean & Jerk – practice tecnique + ramp up with weight for the wod   WOD 7’ AMRAP of: 3 Clean

WARM UP WOD  3 round not for time of 10 walking lunges 10 situps     WOD For time : 80 Wall Ball @ 9/6Kg 60/40 Push Ups 40 Pistols