WARM UP 10’ Groups Dynamics & Mobility   STRENGTH 15’ to establish max load of bear complex 1 power clean 1 front squat 1 push press 1 back squat 1 push press     AEROBIC DEVELOPMENT   4 X  2' on 2' off ME cal row

Buon San Valentino Warm up Group Dynamics and Mobility STRENGTH 15' to find 1RM of partner xxx WOD Death by xxxxx    

WARM UP 10’ Groups Dynamics & Mobility   STRENGTH Front Squat - 4 x 2 @climbing, rest 3’ WOD   4 rounds for time: 5 Push Press @55/35kg 10 Calories Row 15 Ball Clean @ 9/6Kg

Warm up wod   4 rounds not for time of 5 broad jump 10 hip swing 30” superman hold   WOD “Helen” – 3 rounds for time of: 400m Run 21 KB Swings @24/16kg 12 Pull Ups

WARM UP 10’ Groups Dynamics & Mobility   SKILLS Clean & Jerk – practice tecnique + ramp up with weight for the wod   WOD 7’ AMRAP of: 3 Clean & Jerks @70/50kg 20 GHD Sit Ups /40 SIT UPS

WARM UP WOD  3 round not for time of 10 walking lunges 10 situps     WOD For time : 80 Wall Ball @ 9/6Kg 60/40 Push Ups 40 Pistols (20/20) 20 OHS @50/30kg

WARM UP 10' Groups Dynamics & Mobility GYMNASTICS EMOM 20' ODD 7 DB Burpees EVEN 20'' Ring Support Hold WOD Ladder 10,9,8,7,6,5,4,3,2,1 Floor Press Strict Pull Ups      

WARM UP 10' Group Dynamics & Mobility TEAM WOD OF 2 100 Russian Swing 24/16 Kg 600 m Run 100 Push Up 600 m Run 100 Sit Up 600 m Run 100 Squat

WARM UP 10’ Groups Dynamics & Mobility   STRENGTH Deadlift – 5 x 2 @climbing, rest 3’ tra i set   WOD 5 rounds for time of: 6 Power Snatch @50/30kg 2 rounds of Cindy

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Thruster – work up to a 1RM from the floor WOD 3 rounds for time : 15 Thruster @35/25kg 15 Bar Facing Burpees