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  • MARTEDI 04/08/15

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25' 100mt (50 dx +50 sx) 1 arm KB Farmer Carry 1 Round of Cindy 100mt (50 dx +50 sx) 1 arm KB Front Rack Carry 20 Mountain Climber  

  • MERCOLEDI 05/08/15

    WARM UP 10’ Groups Dynamics & Mobility WL 2 Sets of: - 10 Muscle Snatch from Hang - 10 Snatch Balance @ empty BB (or less) as a warm up Work up to 3RM HANG POWER SNATCH – then drop down to 65/75% 3RM and do the following WOD AMRAP 5': 7 Hang Power Snatch

  • GIOVEDI 06/08/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin up holding chin over the bar 3” 3x4-6 A2- Bench Press 3x5 A3- GHD Sit Ups 3x8-10 WOD: AMRAP 10' 10/15 Cal Row 8 Burpees over the Row 6 K2E / TTB

  • VENERDI 07/08/15

    WARM UP 10’ Groups Dynamics & Mobility GYM: Strict Ring Dip & Kipping Ring Dip EMOM 12' Odd: 3-5 Strict/Kipping Ring Dip (alternating every set – for beginner Top & Bottom position Hold for 5-10” each) Even: 10 Flutter Kick (each leg) WOD 3 Rounds of: 21 SDHP @ 40/25 Kg 12 Front Rack Lunges @

  • SABATO 08/08/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Complete: 200 KB Swing@ 24/16 Kg 100 Cal Row 200 Plate GTOH @ 20/15 Kg