WARM UP WOD 3 rounds not for time 5 GHD Hip& Back Extension 10 Down& Ups 15 Step Ups on box  SKILLS Pistol progression  WOD 6 Intervals, 2’ON, 2’ OFF 200mt Row ME Negative Pistols

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 For Time: 150 1-Arm-KB Swing @24/16 150 Sit Ups 150 Burpees over plate 150 OH Plate Sit Up @10/5kg 150 Russian KB Swing @24/16kg

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 10’ EMOM of: odd – 5 – 7 Power Clean even – 5 – 7 Thruster WOD 15’ AMRAP of: 6 Pull Ups 8 Push Ups 10 Jumping Lunges

WARM UP 10’ Groups Dynamics & Mobility STRENGTH 12' TO FIND 1RM STRICT PRESS WOD For time: 100 DU OR 300 SU 50 Kb Swings @24/16kg 25 Down & Up 50 Kb Swings @24/16kg 100 DU

MERCOLEDI 04/02/15   WARM UP 10’ Groups Dynamics & Mobility   SKILLS Rope Climb WOD 4 rounds for time: 400m Run/ 500 RUN 15 Parallettes Pass Through 30 situps

WARM UP 10’ Groups Dynamics & Mobility   STRENGTH Deadlift - 4 x 3 @across , rest 3’ tra i sets   WOD 3 rounds for time: 10 Deadlift @80/50kg 15 Facing bar Burpees 30 Mountain Climber

WARM UP 10’ Groups Dynamics & Mobility   SKILLS HSPU – practice kipping tecnique   WOD 6 rounds for time: 10 Walking Lunges (5/5) 8 TTB 6 Kipping HSPU / pike push up

WARM UP 10’ Groups Dynamics & Mobility   TEAM WOD of 2 10 rounds of (5 each member): 5 Parallette Dip 10 Squat Clean @40/30Kg 15 Box Jumps - Members switch every rounds

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Back Squat – 5, 3, 1 – 3’rest - 5, 3, 1 Nella seconda onda i carichi devono essere superiori alla prima. WOD 3 rounds of: 21 Push Press @40/30Kg 15 Back Squat from the ground @40/30Kg PENALTY 5 BURPEES EVERY TIME YOU DROP BARBELL

WARM UP WOD 3 rounds not for time of 5 dog up & dog down 10 scapula retraction 30” hollow body old   Gymnastics strength  Shoulder touch 5X 8-10 REST 1’   WOD 5 intervalli 3’ on : 2’ off 15 KB Russian Swings @32/20Kg 10 tuck crunch