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  • SABATO 07/11/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go as needed: Cash In: 100 KB Swing @ 24/16 Kg 5 Rounds of: 30 TTB/K2E 30

  • LUNEDI 09/11/15

    WARM UP 10’ Groups Dynamics & Mobility WL: SPLIT JERK From the ground 5 x 3 @ climbing weight  holding top pos 3” WOD 6’ AMRAP of: 5 Push Jerk @

  • MARTEDI 10/11/15

    WARM UP 10’ Groups Dynamics & Mobility EMOM 12’ Odd 15 KB Swing 24/16 KG Even15 UB Abmat Sit Ups WOD: Forza Walter Onlus  Team of 4: 300 Power Snatch for

  • MERCOLEDI 11/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Up Strict 8 x 3-5 A2- Tuck Hold on parallette 8 x 15-20” Rest 90” WOD

  • GIOVEDI 12/11/15

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’: 10 OHS empty barbell 20mt Bear Crawl 12 One Arm KB Press (6/6) @ by feel 20mt Bear Crawl 30

  • VENERDI 13/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 6 x 2 @ climbing weight each set A2- GHD Hip& Back extension 6 x

  • SABATO 14/11/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Cash In: 400mt Run Each member with 15/10 Kg plate 30 Burpees Pull Ups

  • LUNEDI 16/11/15

    WARM UP 10’ Groups Dynamics & Mobility WL POWER SNATCH CYCLING EMOM 10’ 3-4 Reps holding catch pos 3” each reps WOD 20-16-10 Reps of: Power snatch @ 45/25 Kg

  • Lunedì 16 Novembre

    WARM UP 10’ Groups Dynamics & Mobility WL: POWER SNATCH CYCLING EMOM 10’ 3-4 Reps holding catch pos 3” each reps WOD 20-16-10 Reps of: Power snatch @ 45/25 Kg

  • Martedì 17 Novembre

    WARM UP 10’ Groups Dynamics & Mobility GYM: Kipping K2E/TTB EMOM 10’ Odd 2-6 Kipping K2E/TTB for quality Even 10-15 DU (or 30” Practice ) WOD AMRAP 12’ 5 HSPU