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  • 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

  • Lunedì 29 Febbraio

    WARM UP 10’ Groups Dynamics & Mobility WL OHS from the ground - 5RM in 15’ WOD “Helen” 3 Rounds of: 400mt Run 21 KB Swing @ 24/16 Kg 12

  • MARTEDI 01/03/2016

    WARM UP: 10’ Groups Dynamics & Mobility GYM SKILLS KIPPING HSPU  EMOM 10’ Odd 2/4 Reps for quality or 1-2 kick into push up Even 10 One leg V-Up WOD 4

  • MERCOLEDI 02/03/2016

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Deadlift 4 x 5 A2- TTB 4 x 8-10 WOD: For Time: Ladder 10-9-8-7-6-5-4-3-2-1 Med Ball Clean

  • GIOVEDI 03/03/2016

    WARM UP: 10’ Groups Dynamics & Mobility WL: Power Snatch Cycling 5 x 5-7 reps every 90” WOD: 5 Intervals 1’30” ON, 1’30” OFF 10/15cal Row ME Power Snatch @ 35/25Kg

  • SABATO 05/03/2016

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: All team must complete, switching as needed: Cash In: 100DU or 250 SU 3 Rounds of: 30 Pull Up

  • LUNEDI 07/03/2016

    WARM UP: 10’ Groups Dynamics & Mobility WL Power Clean & Jerk Cycling 5 x 5 reps every 90” WOD: 4 Rounds all out of: 250mt Row 10 Power clean