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  • 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

  • MARTEDI 31/03/2015

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 10mt Bear Crawl Even 5+5 Samson Stretch SKILLS TTR –  practice for 15’ WOD: “Helen” 3 Rounds for time: 400mt

  • MERCOLEDI 01/04/2015

    WARM UP: 8' cyclette con gazzetta dello sport STRENGTH  3*8 croci ai manubri su panca inclinata! 3*8 leg extension 3*8 alzate laterali 3*8 curl bicipiti 3*8 french press WOD 100

  • GIOVEDI 02/04/2015

    WARM UP 10’ Groups Dynamics & Mobility with: 3-4 Sets of -8-10 Down&Up (burpees straight arms) -6-10 Good Morning empty bb WL GYM STRENGTH & BB STRENGTH A1- Deadlift 4 x

  • VENERDI 03/04/2015

    WARM UP 10’ Groups Dynamics & Mobility WOD 5 Rounds of: 1’ ME Wall Ball @ 9/6 Kg 1’ ME Push Press @ 20/15 Kg 1’ ME Double Unders 1’

  • SABATO 04/04/2015

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 10 rounds of (5 each member): 100mt 2KB Farmer Carry @ 24/16 Kg 5 Hang Power Snatch @ 40/20