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  • GIOVEDI 04/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 5 x 2 A2- Strict Chin Up 5 x 3-6 Rest 60” WOD 5 Intervals 1’30” ON, 1’30” OFF AMRAP 5 Kipping Pull Up 10 DBs Push Press @ 20/10 Kg 10 DBs Walking Lunges @ 20/10 Kg

  • VENERDI 05/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press BN SN Grip - 4 x 6 A2- L Sit or Tuck Hold Hanging from the bar- 4x 30” Rest 60” WOD AMRAP 10' 15 Deadlift @ 50/ 35 Kg 12 Hang Power Snatch @ 50/ 35 Kg 9 Ring Dip/Push

  • SABATO 6/02/2016

    WOD: Team Wod of 2: only one partner working at a time, complete rounds of 50-40-30-20-10 KB Swing 24/16 Thuster 40/25 rest 2' KB SDHP 24/16 Sit Up

  • Lunedì 8 Febbraio

    WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH EMOM 12’- 3-2-1 Reps @ across weight WOD 5 Rounds of: 12 OHS @ 45/30 15 Push Up h/off 40 DU or 80 SU

  • MARTEDI 09/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM: KIPPING PULL UP EMOM 10’ Odd 4 KIPPING PULL UP Even 10-12 V Ups WOD AMRAP 14’ 250mt Row /200 for woman 7 Deadlift @ 80/55Kg 12 Wall Ball UB @ 20/14 lbs

  • MERCOLEDI 10/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Bench Press Closed Grip- 4 x 4 A2- Plank on Hands - 4 x 30'' WOD AMRAP 15’ of “CINDY” 5 Pull Up/Ring Row 10 Push Up 15 Air squat

  • GIOVEDI 11/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Thruster 5 x 3 @ climbing A2- GHD Hip Extension 5x 8 Rest 60” Wod For Time: 20 Front squat @ 50/35 Kg 15 K2E 20 STOH @ 50/35 Kg 15 TTB 20 Thruster @ 50/35 Kg 15 Burpees OTB

  • VENERDI 12/02/16

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’: 30 DU or 30” SU 12 Alt Arm KB Snatch @ 24/12 Kg 30 DU or 30” SU 24 Abmat Sit Up 30 DU or 30” SU 400mt Run

  • SABATO 13/02/16

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2- Switch as needed: In 6’ establish 3RM Strict Press From The Ground -rest 2’- In 6’ AMRAP: 5 Deadlift - 5 hang Power Clean - 5 Push Press - 5 (each leg) back rack lunges @ 50/35 Kg All complex mush be UB *PENALTY

  • LUNEDI 15/02/16

    WARM UP 10’ Groups Dynamics & Mobility WL SN PULL + POWER SNATCH + OHS EMOM 10’ - 1 + 1 + 1 - across weight WOD AMRAP 12’ Ladder up 2,4,6,8.. Power Snatch @ 55/35 Kg KB Swing @ 24/16 Kg TTB or K2C