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  • Martedì 7 Febbraio

    Skills: Kipping HSPU 10' Emom: 2-6 reps couple team wod: Amrap 15' 30 cal rower 20 deadlift @ 100/70kg 10 synchro over the bar burpees  

  • MERCOLEDI 08/02/2017

    WL Squat Snatch - 2RM of the Day- Drop from the top the 2nd lift WOD 12' Amrap 12 KB American Swing @24/16Kg 9 PW Snatch@50/30KG 6 OHS @50/30Kg

  • GIOVEDI 9/02/17

    STRENGTH 4* 6 Push Press 4* 40'' Superman Hold WOD 5 Rounds of: 9 Hang Power Clean @60/40Kg 9 Front Squat @60/40Kg 9 STOH @60/40Kg

  • VENERDI 10/02/17

    MIDLINE For Quality: 2 Rounds 7 K2E Strict 14 Abmat Sit Ups 7 K2E Strict 14 Tuck Crunch 7 K2E Strict 14 Alt Leg VUps -rest 1' WOD AMRAP 16’ 15 C2B/Pull Ups 15 Push Ups 50 KB SDHP@24/16 KG 100 DU or 200SU

  • sabato 11/02/2017

    3 person teams 20 min AMRAP 500 mt row 12 thrusters (60/40) 15 power cleans (60/40) 50 burpees

  • Lunedì 13 Febbraio

    WL Squat Clean & Split Jerk– 1RM of The Day WOD 10 Rounds of: 3 Squat Clean Thruster @60/40Kg 5 OTB Burpees 100mt Run

  • MARTEDI 14/02/17

    5 sets STRICT PRESS - 6 REPS@CLIMBING STRICT PULL UP - 7 REPS WOD: AMRAP 7' 14 Cal Row 7 Deadlift @ 90/65Kg

  • MERCOLEDI 15/02/17

    Strength & Gymnastics 4 Sets of: A1- 10 Good Morning A2- Hand Stand Hold - 40” WOD “Helen” 3 Rounds of: 400mt Run 21KB Swing@24/16Kg 12 Pull Ups

  • GIOVEDI 16/02/17

    WOD 6 Rounds of: 30” Max  Abmat Sit Ups 30” Rest 30” Max DB Burpees 30” Rest 30” Max DB Lunges@20/10 30” Rest 30” Max DB Hang Power Clean@20/10 30” Rest 30” Max DB Push Press@ 20/10 30” Rest

  • VENERDI 17/02/17

    Gymnastics STRICT RING MUSCLE UPS EMOM 10’: 1-3 reps WOD AMRAP 10’ Ladder Up 2,4,6,8.. - OHS @60/40Kg - Box Jump - Push Ups