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  • VENERDI 16/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Body Row - 5 x 10 A2- Strict Press Behind Neck - 5 x 8-10 Rest 60”

  • SABATO 17/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: 200 Wall Ball @9/7 Kg 100 Air Squat 200 KB Russian Swing @ 24/16Kg 100 Tuck Crunch -then- Cash

  • Lunedì 19 Ottobre

    WARM UP: 10’ Groups Dynamics & Mobility WL PUSH PRESS + PUSH JERK + SPLIT JERK Every 90” X 8 : 1+1+1 WOD 6 Rounds of: 12 Push Press @ 60/40

  • MARTEDI 20/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM SKILLS PISTOLS WOD 12'AMRAP 6 HSPU/3 wall climbs 6 Goblet Squat 24/16 KG 6 KB Swing 24/16 Kg

  • MERCOLEDI 21/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Bench Press 4 x 5 A2- K2E Strict 4 x 6 WOD 7 Rounds: 7 Power Snatch

  • GIOVEDI 22/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility WOD For Time: 1K Run 50 Power Clean @ 50/35 Kg 1K Run 50 OTB Burpees

  • VENERDI 23/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat holding bottom pos 3” 4/5 x 5 A2- Weighted Chin Ups 4/5 x 6-8 A3-

  • SABATO 24/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: “I go, You go” every rd 6 Rounds each member: 5 Wall Climb 10 Box Jumps 150mt OH Plate

  • Lunedì 26 ottobre

    WARM UP: 10’ Groups Dynamics & Mobility WL 15' to Find 1RM Clean&Jerk WOD: 5 Rounds of: 200mt Run 6 C&J @ 65-70%1RM just found 12 Bar Facing Burpees

  • Martedi 27 Ottobre

    WARM UP: 10’ Groups Dynamics & Mobility GYM KIPPING PULL UPS / C2B WOD: “Intervals Cindy” 1'ON, 1'OFF for 10 Intervals Max Rounds of 5 pull Ups – 10 Push