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  • GIOVEDI 24/12/15

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

  • Lunedì 28 Dicembre

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

  • MARTEDI 29/12/15

    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

  • MERCOLEDI 30/12/15

    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

  • GIOVEDI 31/12/15

    WARM UP 10’  Groups Dynamics WOD Jennifer Complete ad many rounds as possible in 26' of: 10 pull ups 15 KB swing 26/14 KG 20 Box Jump  

  • Sabato 2 Gennaio

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go as needed: 100 Power Snatch @ 35/25 Kg 100 Push Ups h/off 100 Front Rack Lunges 100 OTB Burpees

  • Lunedì 4 Gennaio

    WARM UP 10’ Groups Dynamics & Mobility WL SQUAT CLEAN 8 x 2 @ climbing weight, drop every rep WOD AMRAP 15’ 9 Power Clean @ 50/35 Kg 7 Push Press @ 50/35 Kg 5 TTB 100 (50+50)mt Sprint

  • MARTEDI 05/01/16

    WARM UP 10’ Groups Dynamics & Mobility GYM EMOM 10’ Odd 3-6 Strict Pull Ups Even 12-15 Tuck Crunch WOD 3 Rounds of: 25 KB Swing @ 24/16 Kg 25 Wall Ball @ 9/6 Kg 25 Cal Row

  • MERCOLEDI 06/01/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat - 5 x 3 A2- Strict Ring Dip 5 x 4 WOD For Time: 9-15-21 Reps of: Burpees-Box Jump Pull Ups