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  • 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

  • MARTEDI 07/04/15

    10’ Groups Dynamics & Mobility with: 3-4 Sets of -5 Cal row  -10 Walking Push Up -15 sit up SKILLS Kipping Pull Up WOD: 5 Rounds of: 10 Pull Up

  • MERCOLEDI 08/04/15

    WARM UP 10’ Groups Dynamics & Mobility WL HANG SQUAT SNATCH WOD: 6 Intervals 1’ON, 1’OFF 7 OHS @ 35/20 Kg 7 OTB Burpees

  • GIOVEDI 09/04/15

    WARM UP EMOM 6-8’: Odd 30” Mountain Climber Even 1-2 Wall Climb GYM STRENGTH & BB STRENGTH A1- Floor Press 4 x 6 A2- Floor Viper 4 x 10-12 WOD

  • VENERDI 10/04/15

    WARM UP 10’ Groups Dynamics & Mobility 3-4 Sets of -8-10 Walking Lunges -8-10 GTOH Plate WOD AMRAP 20’: 6 Pistol alt leg 9 DB Push Press 12 Tuck Crunch

  • Lunedì 13/04/2015

    WARM UP 10’ Groups Dynamics & Mobility: EMOM 6 ' Odd 5 Ring Rows Even 5 Face the wall squat GYM STRENGTH A1- Weighted Step Up 4 x 8+8 A2-