WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH EMOM 10’ Odd Strict Ring Dip  4-6 Reps Even Parallette Pass Through 6-8 Reps WOD 20-15-10 Reps of: 2x KB Swing @ 24/16 Kg Push Ups 50 DUs/100 SUs  at the end of each round

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 1 RM BACK SQUAT WOD AMRAP 5’ 7 Front Squat @ 60/40 Kg 7 OTB Burpees -rest 3’- AMRAP 5’ 7 Front Squat @ 60/40 Kg 7 OTB Burpees

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 500mt Row -then- 2 Rounds of: 12 Abmat Sit Ups 12 KB SDHP @ 32/16 Kg 12 KB Russian Swing @ 32/16 K

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Ups tempo 2020 4 x 6 A2- DBs Strict Press 4 x 6 Rest 60'' WOD AMRAP 14’ 10/5 Pull Ups 10 Power clean 10 Push press 10 Thruster  @ 40/30 Kg (Change every round)

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Complete for time: 30 SYNCRONIZED Burpees 150 Box Jump 30 SYNCRONIZED Burpees 150 alt arm DB Snatch @ 40/20 Kg 30 SYNCRONIZED Burpees 150 Abmat Sit Up

WARM UP 10’ Groups Dynamics & Mobility WL HANG POWER CLEAN CYCLING – EMOM 10’ 3-4 Reps WOD 9-15-21 Reps of: Hang Power clean @ 50/35 Kg TTB/K2E At the end of each rounds perform 50 DU or 150 SU

Warm UP: 10' Mobility & Group Dynamics STRENGTH: DL: 20' to find 1 RM WOD: 4 * 2' ON 2' OFF 250/200 mt Row Max Reps Burpees  

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 5 x 3 A2 - Plank Hold 5x 45'' Rest 60'' WOD: AMRAP 4’ Ladder Up 2,4,6,8… of: Thruster @ empty barbell Pull Up -rest 4’- AMRAP 4’ Ladder Up 2,4,6,8… of: Thruster @ empty barbell Pull Up

WARM UP 10’ Groups Dynamics & Mobility XMAS WOD “Kelly” 5 Rounds of: 400mt Run 30 Box Jump 30 Wall Ball @ 9/7kg

    BUON NATALE!