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  • Lunedì 5 Ottobre

    WARM UP: 10’ Groups Dynamics & Mobility WL: 3 Position Snatch Every minute for 10' minute 1 Low hang Snatch (full squat) 1 Mid thigh Snatch (full squat) 1 High

  • MARTEDI 06/10//2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM: Rope Climb- SKILLS WOD: 8'AMRAP: Ladder Up 2-4-6-8-... Push Jerk @ 50/35 Kg K2E -Every round do 20 DU or 40 SU

  • MERCOLEDI 07/10//2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat - 4 x 6 A2- Strict Pull Up holding chin over the bar 2” -

  • MERCOLEDI 07/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat - 4 x 6 A2- Strict Pull Up holding chin over the bar 2” -

  • GIOVEDI 08/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH: DEADLIFT - In 12' find 3RM of the Day WOD: 5 Rounds of: 12 TTR/TTB 12 Deadlift @ 70% 3RM Just Found

  • VENERDI 09/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility WOD: TEAM OF 2 40' ROW- MAX CALORIES!!!

  • SABATO 10/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: -Cash In: 60 Thruster @ empty BB 5 Rounds (each member- alternating every rd) 6 Push Press @ 50/35

  • LUNEDI 12/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility WL HANG POWER CLEAN – EMOM 10' – 3 Reps WOD: For Time: 10-8-6-4-2 Reps of: Hang Power Clean @ 60/ 40 Kg

  • MARTEDI 13/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM: TTB – SKILLS WOD: 6' AMRAP 8 TTB 8 Ball Clean @ 9/6Kg -rest 3'- 6' AMRAP 8 Down & Up 8 Ball Clean

  • MERCOLEDI 14/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Thruster from rack – 4/5 x 2 @ climbing weight A2- Ring Dip Strict - 4/5 x