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  • GIOVEDI 19/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility WL A-Squat Clean -1RM in 12’ B-Squat Clean -Touch & Go 3 x 6 @ 50-60% 1RM Just found WOD: AMRAP 10’ 50

  • VENERDI 20/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Weighted Strict Pull Up 4 x 3 reps A2- Step Up with DB 4 x 8-10 WOD: 5

  • SABATO 21/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete as a team: Cash In: 20 Wall Climb -then 3 rounds of (switching as needed):- 20 Deadlift @

  • LUNEDI 23/05/2016

    WARM UP: 10’ Groups Dynamics & & Mobility WOD: Every 4' for 5 sets @ 70% of 1 RM Clean&Jerk 6 Burpees 5 Deadlift 4 Hang Power Clean 3 Front

  • MARTEDI 24/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS: Kipping Pull Up EMOM 6': 3-5 Kipping Pull Up WOD: 6’ AMRAP of: 10 SDHP @ 35/25 Kg 10 Tuck Crunch

  • MERCOLEDI 25/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility WL Hang Power Snatch - 1RM of the day in 15' WOD: 3 Rounds of: 200 mt Run 10 Power Snatch@ 40/25Kg 10

  • GIOVEDI 26/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Strict Ring Dip 5 x 6-8 A2- Thruster from rack 5 x 3-4 @ climbing WOD Interval “CINDY“

  • VENERDI 27/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’AMRAP: 200mt Run 20 KB Russian Swing @ 24/16 Kg 200mt Run 20 Burpees 200mt Run 20 Step Ups 200mt Run 20

  • SABATO 28/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: 50 Synchronized Abmat Sit Up 50 Hang Power Clean @ 35/20 KG 50 Front Rack Lunges @ 35/20 KG 50 Synchronized Down

  • LUNEDI 30/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH : A1- Good Morning 5 x 8 @ climbing A2-  Plank Hold 5 x 1’ accumulated Rest 30” WOD: AMRAP 15’ 50