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  • LUNEDI 06/03/2017

    WL Every 90” x 6-8 sets Hang Power clean + Push Jerk - 2+2@climbing WOD: 3 Rounds of: 21 Wall Ball @9/6Kg 15 Power Clean @ 60/40 Kg 12 Push

  • MARTEDI 07/03/2017

    GYM EMOM 10’ Odd 6- 8  Kipping Pull Up Even 20 mt bear crawl WOD: AMRAP 14' 200 mt Run 10 TTB/K2C 7 OHS @ 60/40Kg 5 Push Ups

  • MERCOLEDI 08/03/2017

    STRENGTH: A1- Strict Press 5 x 5-4-3-3-2 Reps @ climbing A2- Chin Ups 5 x 6-8 A3- Hollow body hold 5x 30" WOD: 4 rounds 20 Power Snatch @ 40

  • GIOVEDI 09/03/2017

    WOD 6 Rounds of: 1’ ME Burpees 1’ Box Jump Overs 1’ ME Sit up 1’ ME ROW (CAL) 1’ Rest  

  • SABATO 11/03/17

    TEAM WOD of 3: Complete: 60 Calories Row - switching every 10 6 Round of Cindy - switching every round 60 OH Plate Sit Ups @ 10/5 Kg 6 Round

  • LUNEDI 13/03/17

    EMOM 12' MIN1: Squat Clean @70% 1 RM- 5reps MIN2: KB Swing@24/16- 10 reps WOD: For Time 15 Power Snatch @40/30 10 Over Head Lunges 10 Power Snatch 10 Over

  • MARTEDI 14/03/17

    WL: EMOM 10’ SPLIT JERK From the Ground - 3 reps @ climbing weight WOD: AMRAP 10' 5 Pull up 10 Burpees 15 Squat

  • MERCOLEDI 15/03/17

    STRENGTH: A1- Front Squat 5 x 3 Reps @ climbing A2- Strict TTB/K2E/K2C 5x 8-10 reps WOD 6 Intervals 1’ON, 1’OFF 12-10 Thruster @ 35/25 Kg ME Double Unders

  • GIOVEDI 16/03/17

    MIDLINE: 3 -4 Sets of: 30” Sit Up 30” Tuck Crunch 30” Plank 30'' Rest WOD: Hero "Jack" Complete as many rounds as possible in 20 minutes of: Push press @