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  • LUNEDI 2/03/2015

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-8 Perfect Gym Push Up GYM STRENGTH & BB STRENGTH A1- One-arm-DB-Row 4 x 6+6

  • MARTEDI 03/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 5-7 Facing the wall squat Even 5-7 Scapula Retraction hanging from the bar SKILLS Kipping Pull Up Progression with

  • MERCOLEDI 04/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 8-10 Down&Up (burpees straight arms) Even 6-10 Tuck crunch WEIGHT LIFTING Hang SQUAT SNATCH: practice with empty barbell for

  • GIOVEDI 05/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Facing the wall squat Even 10-12 Shoulder touches in push up position (5/6 each side) GYM STRENGTH &

  • VENERDI 06/03/15

    WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.2

  • SABATO 07/03/2015

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 10 rounds of (5 each member): 20 Wall Ball @ 9/6Kg 10 Box Jump 200mt run with ball on

  • LUNEDI 09/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-7 Ring Rows feet on floor GYM STRENGTH & BB STRENGTH A1- Strict Pull Up

  • MARTEDI 10/03/15

    10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 45” Plank Hold on hands Even 8-10 OHS with pvc pipe SKILLS Ring Dip with Kip – practice for 10-15’ WOD:

  • MERCOLEDI 11/03/15

    10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 5-7 GTOH Plate Even 5-7 OH Plate Lunges WL SPLIT JERK: practice with empty barbell for 10’ EMOM 8’: 3-4 Reps

  • GIOVEDI 12/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Facing the wall squat Even 6-8 Shoulder touches feet on box GYM STRENGTH & BB STRENGTH A1- Front