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  • VENERDI 17/02/17

    Gymnastics STRICT RING MUSCLE UPS EMOM 10’: 1-3 reps WOD AMRAP 10’ Ladder Up 2,4,6,8.. - OHS @60/40Kg - Box Jump - Push Ups

  • SABATO 18/02/17

    TEAM WOD All team must complete, switching every round: AMRAP 8’ 12 Wall Ball @9/6, 12 TTB -rest 3’- AMRAP 8’ 8 Power Clean & Jerk@50/35Kg, 8 Power Snatch @50/35Kg

  • LUNEDI 20/02/17

    Strength EMOM 12’ Odd - Deadlift – 3 reps even - weighted Chin Ups - 3-4 Reps WOD AMRAP 10’ 15 OTB Burpees 12 SDHP @ 50/35Kg 9 C2B or

  • MARTEDI 21/02/17

    Gymnastics EMOM 12’ minute1- Handstand Shoulder Touches facing the wall - 10 Reps each side minute2- One Leg V-Up - 10 each leg minute3- Superman Hold- 30” WOD 3 Rounds of: 200mt Run 25

  • MERCOLEDI 22/02/17

    WL 6 rounds Hang Power Snatch cycling : 4-5 reps WOD 5 Intervals 2’ ON: 2’ OFF 25/20 Cal Row Max Power Snatch @50/35 KG

  • GIOVEDI 23/02/17

    WOD AMRAP 20’ 7 Burpees 7 Thruster @45/30 7 KB Swing @32/24 14 Abmat Situp 21 Double Under  

  • SABATO 25 FEBBRAIO

    Teams WOD 600m  Run 60 Clean & Jerk (50/35) 60 Pull-ups 20 Synchronized Burpees 80 Wall Ball  (20/14) 80 Box Jump Overs (24″/20″) 100 One-Arm DB Snatches (20/15)

  • Lunedì 27 Febbraio

    Strength & Gymnastics 3 -4 Sets of: A1 – Push Press Behind neck from rack– 5 Reps @ climbing A2 - Ring Row - 8 reps WOD AMRAP 15’ 15

  • MARTEDI 28/02/2017

    Gymnastics EMOM 12’ Min1 - HSPU Strict 5 reps Min2 - Strict Pull Up 5 reps Min3 - Lateral side plank - 20”+20” WOD 21-18-15-12-9-6 -3 reps of: Sumo deadlift