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  • MERCOLEDI’ 5/9/18

    METCON A) AMRAP 5:00, REST 5:00 Cash in 50 WALL BALL 9/6Kg 12 DEADLIFT 70/50Kg 12 LATERAL BURPEES B) AMRAP 5:00, REST 5:00 Cash in 35 WALL BALL 9/6Kg 9

  • GIOVEDI’ 6/9/18

    Team of 3, AMRAP 25’: 100/70 CAL ROW, 100 P. CLEAN 100/70 CAL ROW, 80 PUSH JERK 100/70 CAL ROW, 60 FRONT SQUAT 100/70 CAL ROW, 40 CLUSTER *BARBELL: 40/25KG

  • VENERDI’ 7/9/18

    STRENGTH 10' EMOM 3 STRICT CHEST TO BAR / 5 STRICT PULLUP / 6 RING ROW 10 ALT ARM DBs STRICT PRESS METCON 21 – 15 – 9 (cap 10’)

  • SABATO 7/9/18

    AMRAP 20' LADDER +1 (add one rep each set) 1,2,3,4..... of THRUSTERS @35/25Kg PULLUP BURPEES

  • LUNEDI’ 10/9/18

    WEIGHTLIFTING WITH A RUNNING CLOCK: EMOM x 10 FROM 1 TO 5: 3 PAUSED (3’’) SNATCH DEADLIFT FROM 6 TO 10: 3 SNATCH HIGH PULL REST 3:00 10 MINUTES TO:

  • MARTEDI’ 11/9/18

    METCON 5 INTERVALS, 3:00 ON – 3:00 OFF 500m ROW 30 DUs / 50 SUs MAX ALT ARM DB SNATCH 20/10Kg

  • MERCOLEDI’ 12/9/18

    TEST: DT 5 ROUNDS FOR TIME (cap 15’) 12 DEADLIFT 9 HANG POWER CLEAN 6 PUSH JERK BARBELL 70/50Kg

  • GIOVEDI’ 13/9/18

    WOD FOR TIME (cap 30’) 1600m RUN 21 KB SWING 21 GOBLET SQUAT 800m RUN 15 KB SWING 15 GOBLET SQUAT 400m RUN 9 KB SWING 9 GOBLET SQUAT KETTLEBELL

  • VENERDI’ 14/9/18

    REVIEW AND PRACTICE RING DIP 3 / 4 SET OF 10-20’’ RING HOLD (TOP POSITION) 2 STRICT RING DIP / NEGATIVE RING DIP 2 KIPPING RING DIP / 2 JUMPING

  • SABATO 15/9/18

    TEAM WOD OF 2 FOR TIME: COMPLETE AS A TEAM 300 BOX JUMP OVER 60/50cm EVERY 2:00 EACH PARTNER MUST PERFORM 15 WALL BALL SHOT 9/6Kg CAP TIME 30 MIN