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

WARM UP 10’ Groups Dynamics & Mobility   SKILLS Pistols   WOD 10 rounds for time: 7 Calories Row 7 Push Ups 7 GHD Sit Ups

WARM UP 10’ Groups Dynamics & Mobility   WL Snatch Grip Push Press + OHS – 4 x 1 + 2 @by feel   WOD 3 rounds for time of: 21 Wall Ball @20/14lbs 15 Pull Ups 30 DU

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