WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Ups tempo 2020 4 x 6 A2- DBs Strict Press 4 x 6 Rest 60'' WOD AMRAP 14’ 10/5 Pull Ups 10 Power clean 10 Push press 10 Thruster  @ 40/30 Kg (Change every round)

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Complete for time: 30 SYNCRONIZED Burpees 150 Box Jump 30 SYNCRONIZED Burpees 150 alt arm DB Snatch @ 40/20 Kg 30 SYNCRONIZED Burpees 150 Abmat Sit Up

WARM UP 10’ Groups Dynamics & Mobility WL HANG POWER CLEAN CYCLING – EMOM 10’ 3-4 Reps WOD 9-15-21 Reps of: Hang Power clean @ 50/35 Kg TTB/K2E At the end of each rounds perform 50 DU or 150 SU

Warm UP: 10' Mobility & Group Dynamics STRENGTH: DL: 20' to find 1 RM WOD: 4 * 2' ON 2' OFF 250/200 mt Row Max Reps Burpees  

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 5 x 3 A2 - Plank Hold 5x 45'' Rest 60'' WOD: AMRAP 4’ Ladder Up 2,4,6,8… of: Thruster @ empty barbell Pull Up -rest 4’- AMRAP 4’ Ladder Up 2,4,6,8… of: Thruster @ empty barbell Pull Up

WARM UP 10’ Groups Dynamics & Mobility XMAS WOD “Kelly” 5 Rounds of: 400mt Run 30 Box Jump 30 Wall Ball @ 9/7kg

    BUON NATALE!

WL SQUAT SNATCH –  1 RM of the day WOD For Time: 30 TTB /TTR 50 OHS @ empty BB 1K Run

WARM UP 10’ Groups Dynamics & Mobility SKILLS KB Turkish Get Ups WOD AMRAP 15’ 4 Alt Arm KB TGU @ 24/12 Kg 8 Pistols 16 KB Front Rack Walking Lunges @ 24/12 Kg 12 Burpees

WARM UP 10’  Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press  5 x 5 A2- L or Tuck Hold on parallette 5 x 20-30” A3- Chin Ups 5 x 4-6   WOD For time: 7 Rounds of: 5 Power Clean @ 60/40 Kg 5 Burpees Pull Up