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  • Lunedì 2 novembre

    WARM UP 10’ Groups Dynamics & Mobility WL: POWER SNATCH + OHS Emom 7': 2+2 @ climbing WOD 10 Rounds of: 5 Pull ups 10 DB Snatch alt arm @ 20/10 Kg 100+100mt Sprint Run

  • MARTEDI 03/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM KIPPING RING DIP EMOM 12’ Odd 3-5 Kipping Ring dip Even 8-10 Tuck Crunch WOD AMRAP 10’ 15 Push Press @ 45/25 Kg 15 OTB Burpees

  • MERCOLEDI 04/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom pos 3” 5 x 3 A2- Superman Hold 5 x 30” WOD For time: 12-9-6 Reps of: Power clean @ 60/35Kg Cal Row

  • GIOVEDI 05/11/15

    WARM UP 10’ Groups Dynamics & Mobility WOD LONG CHIPPER CROSSFIT GAMES 2015 For time: 1000 mt Run 25 Madball Clean @ 20/14 lbs 25 Box Jump Overs 25 Pull Up (scaled down if necessary to 15) 50 Wall Ball @ 20/14 lbs 25 Pull Up (scaled down if necessary to 15) 25 Box Jump

  • VENERDI 06/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- DB Strict Press tempo 2020 4 x 8 each arm A2- KB Deadlift 4 x 8  each leg Rest 90” WOD 5 Rounds of: 30” Max Reps  HS HOLD against Wall/ wall climb/ Plank hold on Hands 30” Rest 30” Max Reps Burpees 30”

  • SABATO 07/11/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go as needed: Cash In: 100 KB Swing @ 24/16 Kg 5 Rounds of: 30 TTB/K2E 30 Cal Row 30 Thruster empty bb

  • LUNEDI 09/11/15

    WARM UP 10’ Groups Dynamics & Mobility WL: SPLIT JERK From the ground 5 x 3 @ climbing weight  holding top pos 3” WOD 6’ AMRAP of: 5 Push Jerk @ 60/40 Kg 7 Deadlift 9 Burpees over The bar -Rest 4'- 6’ AMRAP of: 5 Push Jerk @ 60/40 Kg 7 Deadlift 9 Burpees over

  • MARTEDI 10/11/15

    WARM UP 10’ Groups Dynamics & Mobility EMOM 12’ Odd 15 KB Swing 24/16 KG Even15 UB Abmat Sit Ups WOD: Forza Walter Onlus  Team of 4: 300 Power Snatch for time @35/25 KG

  • MERCOLEDI 11/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Up Strict 8 x 3-5 A2- Tuck Hold on parallette 8 x 15-20” Rest 90” WOD 5 rounds for time of: 250m Row all out 12 Burpees Over the Row -Rest 1’ between rounds-

  • GIOVEDI 12/11/15

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’: 10 OHS empty barbell 20mt Bear Crawl 12 One Arm KB Press (6/6) @ by feel 20mt Bear Crawl 30 Mountain Climber 20mt Bear Crawl 30 DU 20mt Bear Crawl