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  • Martedì 26 Gennaio

    WARM UP 10’ Groups Dynamics & Mobility SKILLS: KIPPING HSPU EMOM 10’ Odd Kipping HSPU or Kick into Push Up - 5-8 Even 1-leg V Up - 8-10 WOD AMRAP 15’

  • MERCOLEDI 27/01/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- KB TGU 3 x 5 each side A2- L or Tuck Hold on parallette 3 x 1’

  • GIOVEDI 28/01/16

    WARM UP 10’ Groups Dynamics & Mobility WOD 3 Rounds of: 1’ Max Reps SDHP @ 40/25 Kg 1’ Max Reps Burpees Over the Bar 1’ Max Reps Power Snatch

  • VENERDI 29/01/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 4 x 3 A2- GHD hip extension 4 x 10 Rest 60” WOD 5 Rounds

  • SABATO 30/01/16

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2, switch as needed "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

  • Lunedì 1 Febbraio

    WARM UP 10’ Groups Dynamics & Mobility WL: 1RM POWER CLEAN + PUSH JERK WOD @ 85% above 15 Reps AFAP (cap time 4’) of: Power Clean & Jerk -rest 3'-

  • MARTEDI 02/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM: Toes to Bar EMOM 10’ Odd 1 K2C + 1 K2E + 1TTB Even 20-30mt bear Crawl WOD AMRAP 14’ 14 Box Jump 14

  • MERCOLEDI 03/02/16

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 15 Burpees 15 Wall Ball @ 9/6 Kg 15/12 Cal Row

  • GIOVEDI 04/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 5 x 2 A2- Strict Chin Up 5 x 3-6 Rest 60” WOD 5 Intervals

  • VENERDI 05/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press BN SN Grip - 4 x 6 A2- L Sit or Tuck Hold Hanging from the