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  • SABATO 13/12/14

    TEAM WOD OF 2 20’ AMRAP - 5 Pull Up/ Ring Row 5 Burpees 10 Strict KTC 20 Walking Lunges @bodyweight - each mate complete one full rounds then switch

  • LUNEDI 15/12/14

    WARM UP WOD 30” Tripod Headstand 1’ DU practice 10 OHS with stick and hold 3” sticking point STRENGTH A1. Back Squat – 3 x 10 - 12 1’  rest A2. GHD

  • MARTEDI 16/12/14

    WARM UP WOD 3 rounds not for time 10 Plank Side Walk (5dx/5sx) 10 Cuban Press STRENGTH 12' EMOM odd - 5 Deadlift even – 10” - 15” L- Sit

  • MERCOLEDI 17/12/14

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. DB Walking Lunges – 4 x 20 (10/10) 1’ di rest A2. Ring Rows – 4 x 5 - 7 1’

  • GIOVEDI 18/12/14

    WARM UP WOD 10' Group Dynamics & Mobility STRENGTH Snatch Grip Push Press Behind the Neck – 4 x 3 SKILLS Rope Climb WOD 10’ AMRAP 3 Pike Push Up

  • VENERDI 19/12/14

    WARM UP WOD 3 rounds not for time 15 Dog Up & Dog Down 15 OHS @empty bar 30” Superman Hold STRENGTH A1. Back Squat – 4 x 3 1’

  • SABATO 20/12/14

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3 15 Power Clean 20 DB Snatch 30 Wall Ball - Conga - Line Style

  • LUNEDI 22/12/14

    WARM UP WOD 2 rounds not for time 200m Run 10  Sit Ups 15' Superman Hold 250m Row 10 Push Ups SKILLS Handstand Walk practice per 10’ WOD 10 rounds

  • MARTEDI 23/12/14

    WARM UP WOD 3 rounds not for time Wall Angels 2’ practice positioning and execution CTB practice per un totale di 15 reps STRENGTH A1. Good Morning -4 x 7

  • MERCOLEDI 24/12/14

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. KB Snatch - 4 x 10 (5/5) A2. KB Front Rack Carry – 4 x 50m - 2’ di rest WOD