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  • 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

  • Martedì 8 Marzo

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’ 50 DU/100SU -then- 2 Rounds of: 4 alt Arm KB TGU @ 24/12 Kg 12 alt Arm KB Russian Swing

  • MERCOLEDI 09/03/2016

    WARM UP: 10’ Groups Dynamics & Mobility GYM SKILLS ROPE CLIMB WOD: 4 Intervals 3’ON, 3’ OFF AMRAP: 20/15 Cal Row 10 TTB 10 Push Up

  • GIOVEDI 10/03/2016

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Snatch Grip Push Press Behind Neck 4 x 8-10 (taken from the ground) A2- 30'' Plank Rest 60”

  • SABATO 12/03/2016

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: 5 Rounds: (switch as needed) 2 MIN Max Reps Deadlift@ 40% of 1RM 2 MIN Max Reps Sit-Up 2 MIN Max Reps Burpees

  • Lunedì 14 Marzo

    Warm up: 10' group dynamics and mobility OHS: 4*4 @ climbing weight WOD: AMRAP 10’: 10 PW CL @ 45/30Kg 7 Back Squat @ 45/30Kg 5 Push Up h/off

  • MARTEDI 15/03/2016

    WARM UP: 10’ Groups Dynamics & Mobility BB STRENGTH: Closed Grip Bench Press 4 x 6 WOD: 21-15-9 of: SDHP@ 40/30Kg OTB Burpees DU x 3 (63-45-27) or SU 100-75-50