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  • GIOVEDI 11/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Thruster 5 x 3 @ climbing A2- GHD Hip Extension 5x 8 Rest 60” Wod For Time: 20

  • VENERDI 12/02/16

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’: 30 DU or 30” SU 12 Alt Arm KB Snatch @ 24/12 Kg 30 DU or 30” SU 24 Abmat

  • SABATO 13/02/16

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2- Switch as needed: In 6’ establish 3RM Strict Press From The Ground -rest 2’- In 6’ AMRAP: 5 Deadlift

  • LUNEDI 15/02/16

    WARM UP 10’ Groups Dynamics & Mobility WL SN PULL + POWER SNATCH + OHS EMOM 10’ - 1 + 1 + 1 - across weight WOD AMRAP 12’ Ladder

  • MARTEDI 16/02/16

    WARM UP 10’ Groups Dynamics & Mobility WOD 5 rounds of: 1’ Max Reps DU 30” Rest 1’ Max Reps 1-leg-V-ups 30” Rest 1’ Max Reps Lateral Box Jump over

  • MERCOLEDI 17/02/16

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH: FRONT SQUAT 1RM in 12’ WOD 3 Rounds of: 25/20 Cal Row 12 Front squat UB @ 50% above 12 Over-the row-

  • GIOVEDI 18/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM 4 Rounds 3-5 strict pull up 1 parallette push up+ 2 parallette pass-through WOD 100 MB clean 20/14 lbs every minute 5

  • VENERDI 19/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Push Press- 5 x 5 @ climbing hold top pos 3” A2- Strict TTB - 5 x

  • SABATO 20/02/16

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2, switch as needed Cash In : 30 SYNC GTOH Plate 5 Rounds of: 30 Bar Facing Burpees 30 Hang Power

  • LUNEDI 22/02/16

    WARM UP 10’ Groups Dynamics & Mobility WL SPLIT jerk from rack - 5 x 3 reps holding top pos 3” each rep @ climbing weight WOD AMRAP 10’ 10