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  • SABATO 30 APRILE

    TEAM WOD OF 2 - SWITCH AS NEEDED DOUBLE "JACKIE" 2000 mt row 100 Thruster 20/15 kg 60 Pull Up    

  • Lunedì 2 Maggio

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Back Squat 4 x 2 @ AHAP A2- Hollow Body Hold 4 x 30” accumulated A3- DB Wind

  • MARTEDI 03/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS: Rope Climb Review EMOM 10' Odd Rope climb 1 rep Even abmat sit up 12 reps WOD: 3 Rounds for time: 7

  • MERCOLEDI 04/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility WL A- Hang Clean Pull + Hang Power Clean - 3 + 2 x 8 sets @ climbing WOD: 3 Intervals 3’ON, 2’OFF AMRAP 10

  • GIOVEDI 05/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Floor Press 4 x 8 A2- Floor Wiper 4 x 10 A3- Superman Hold 4 x 30” WOD:

  • VENERDI 06/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility WOD: 5 Rounds of: 30” Bear crawl (10mt shuttle) 30” Rest 30” Push up H/Off 30” Rest 30” Abmat Sit ups 30” Rest

  • SABATO 07/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: AMRAP 8’, I GO-YOU GO every round: 8 Power Clean @ 40/30 Kg 8 K2E 8 Push Press @

  • LUNEDI 09/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Strict Press behind Neck 4 x 5 @ climbing A2- Strict pull Up 4 x 5 WOD:09 10

  • MARTEDI 10/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS: KIPPING HSPU FOR ADVANCED EMOM 10’ Odd KIPPING HSPU 3-4 Even Double Unders practice for 30” WOD: 3-6-9-12-15 Reps of: Hang Power Snatch

  • MERCOLEDI 11/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility WL Split Jerk From Rack - 3 x 6-8 sets @ climbing WOD: AMRAP 10’ 10 STOH @ 50/35 Kg 10 Box jump