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  • 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

  • MERCOLEDI 28/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH  A1- DB Step Ups 4 x 10 + 10 A2- Side Plank 4 x 45” + 45” Rest 60” WOD AMRAP

  • GIOVEDI 29/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM 10-15' Practice ROPE CLIMB WOD 6 Rounds of: 9 TTB 12 Power Snatch 45/25 Kg 6 HSPU or 3 Wall Climb

  • VENERDI 30/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility WOD: 25'AMRAP: 3' Jump Rope (SU) 4 Rounds of: 8 V ups, 8 Ring Rows, 8 Down& Ups 800mt Run 4 Rounds of: