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  • 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

  • MARTEDI 23/02/16

    WARM UP 10’ Groups Dynamics & Mobility SKILLS KIPPING RING DIP EMOM 10’ Odd Kipping Ring Dip or Jumping into ring support + 3” negative - 2-4 Even goblet squat- 8-10

  • MERCOLEDI 24/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Chin Up  5 x 4-6 A2- Tuck Crunch 5 x 12-15 WOD AMRAP 14’ 5 Pull Up

  • GIOVEDI 25/02/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 4*3 A2- DBs Strict Press 4*6 Rest 60” WOD 5 Rounds of: 12 Box Jump 12 Wall Ball

  • SABATO 27/02/16

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, switch as needed Cash In 120 DB Snatch alt arm @ 20/10 Kg 90 Hang Power Clean & Press