OGGI SIAMO CHIUSI E VI AUGURIAMO BUONE FESTE VI ASPETTIAMO SABATO 27

WARM UP WOD 3 rounds not for time 15m Backward Bear Crawl 10 Backward Walking Lunges 20” Hollow Body Hold TEAM WOD OF 2 10 rounds of – 5 each mate 200m Run 15 Goblet Squat 15 KB SDHP 200m Run - each mate complete one full rounds then switch

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Kneeling Banded Hip Thrust 10 Hip Swing hang on bar STRENGTH A1. Back Squat – work uo to 2RM A2. Strict CTB Pull Ups – 2 reps after every set of

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Push Press – 4 x 5 1’ di rest A2. Deadlift - 4 x 3 1’ di rest prima di ripartire da A1 AEROBIC DEVELOPMENT Row – 3 x 1000m - rest ½ work time

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position 10 Burpee a piedi uniti 25” Handstand Hold back to the wall STRENGTH A1. Front Squat – 3 x 3 1’ di rest A2. Plank Hold - 3 x max time 1’ di rest prima di ripartire

WARM UP WOD 3 rounds not for time of: 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Dog Up & Dog Down STRENGTH: 10’ EMOM of: odd – 4 KB Turkish Get Up (2dx, 2 sx) even – 4 Chin Up hold 2” chin over the bar every

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 Cash In – 100 Sit Ups Then 7 rounds each member of: 10 KB Swing @24/16 kg 10 Burpees Then Cash Out – 100 Sit Ups - members switch every rounds  

WARM UP WOD 3 rounds not for time of: Wall Angels 2’ practice positioning and execution 10 – 15 Scapula Retractions Hang on bar WOD: 4 Rounds for time 15 Pull Ups 12 Lateral Box Jump Over 9 Back Squat from the ground @45/30kg - 2’ di rest tra i rds

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Bench Press - 4 X 8-10 tempo 3111, Rest 90” WOD 6 Intervalli 2’ON - 2’ OFF 200mt Row/Run 10 Wall Ball @9/7 Kg Max Reps Down & Up