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  • VENERDI 12/08/2016

    Warm Up Group Dynamics & Mobility SKILLS KB SNATCH WOD 4 Rounds of: 400mt Run/ 400mt Row 20 Alt Arm KB Snatch @ 24/16 Kg

  • LUNEDI 22/08/2016

    Warm Up Group Dynamics & Mobility WL Squat Clean & Split Jerk - 1RM of the day WOD 3 Rounds for time: 12 Clean & Jerk @ 60/40 Kg 12

  • MARTEDI 23/08/2016

    Warm Up Group Dynamics & Mobility Gymnastics EMOM 15’ Min1  C2B or Kipping Pull Up  - 3-6 reps Min2 Gymnastic Push Up 10/ for advanced HSPU Strict - 5-7 reps

  • MERCOLEDI 24/08/2016

    Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Front  Squat 4 x 5 @ climbing A2- Ring Rows 4 x 10 A2- Lateral Side Plank 4 x 30”

  • GIOVEDI 25/08/2016

    Warm Up Group Dynamics & Mobility Midline: 3 sets of: 20 Sit Up - 20 Tuck Crunch- 20 Mountain Climber Rest 60' between rounds WOD From main site: 40-30-20-10 TTB or

  • VENERDI 26/08/2016

    Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets for quality: A1- Strict Press Behind neck SN Grip 6-8 reps A2- Superman Hold- 30''-40'' WOD AMRAP 12’ 200mt

  • Lunedì 29 Agosto

    Warm Up Group Dynamics & Mobility Gymnastic & Strength EMOM 20’ Odd 5 Front Squat From The Ground 5 @ climbing weight every 2 sets Even Chin Up strict 3-5

  • Martedì 30 Agosto

    Warm Up Group Dynamics & Mobility WL Squat Snatch - 1RM of the day WOD 5 Rounds of: 8 Squat Snatch @ 40/25 Kg 12 Over The Bar Burpees

  • Mercoledì 31 Agosto

    Warm Up Group Dynamics & Mobility MIDLINE: 4 sets 20” Max Reps 1 leg VUP 20” Max Reps Tuck Crunch 20” Max Reps Abmat sit ups -rest 1’ b/w rounds