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  • MERCOLEDI 18/03/15

    10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 3-5 walking Push Ups Even 6-8 V Ups WL POWER SNATCH cycling: practice with empty barbell for 10’ EMOM 5’: 5-7

  • GIOVEDI 19/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Scapula Retraction Even 20” Bedford Press with empty barbell GYM STRENGTH & BB STRENGTH A1- Weighted Chin Up

  • VENERDI 20/03/15

    WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.4

  • LUNEDI 23/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 4-6 Perfect Gym Push Ups GYM STRENGTH & BB STRENGTH A1- Back Squat holding bottom

  • MARTEDI 24/03/15

    WARM UP 10’ Groups Dynamics & Mobility with:   EMOM 6-8’ Odd 5-7 Ring Row feet on floor Even 30” Plank Hold SKILLS Kipping Pull Up – practice for 15’

  • MERCOLEDI 25/03/15

    WARM UP Groups Dynamics & Mobility with: EMOM 8 8 Burpees SKILLS KB Turkish Get Up WOD: 5 Intervals 1’30”ON, 1’30”OFF 4 KB TGU alt arm every 2 reps ME Double

  • GIOVEDI 26/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: 3-4 Rounds of: Odd 7 Scapula Retraction Even 7 Good Morning GYM STRENGTH & BB STRENGTH A1- Body Rows 4 x 8-10 Rest

  • VENERDI 27/03/15

    WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.5

  • SABATO 28/03/15

    WARM UP 10’ Groups Dynamics & Mobility WOD Loredo 6 rounds of: 24 air Squats 24 Push-­‐ups 24 Walking lunge steps 400 mt run

  • Lunedì 30/03/2015

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-7 Face the wall squat GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom