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  • GIOVEDI 11/06/15

    WARM UP 10’ Groups Dynamics & Mobility BB STRENGTH In 20' find a BSQ HEAVY DOUBLE WOD 15'AMRAP: 500mt Row 15 Back Squat @ 50/35kg 15/20 Push up h/off

  • VENERDI 12/06/15

    WARM UP 10’ Groups Dynamics & Mobility WL SKILLS: KB TGU review and practice WOD AMRAP 20' 6 KB TGU Alt Arm @ 24/16kg 12 KB Swing @ 24/16kg 18 KB Front Rack Lunges @ 24/16kg

  • LUNEDI 15/06/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Push Press Behind Neck SN Grip 5 x 8-10 A2- Strict Pull Up 5 x 6-8 Rest 60” WOD 6 Rounds of: 6 TTB 6 Hang Power Snatch @50/30kg 6 Box Jump @60/50cm

  • MARTEDI 16/06/15

    WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Rope Climb WOD: AMRAP 12' 200mt Run/ 250mt row (alternating every rd) 50mt Walking Lunges

  • MERCOLEDI 17/06/15

    WARM UP 10’ Groups Dynamics & Mobility WL PW CLEAN& PUSH JERK – Daily RM in 20' WOD: 3 Rounds of: 10 Pw Clean&Push Jerk@ 40/30kg 10 Pull up 10 Bar facing Burpees

  • GIOVEDI 18/06/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 4/5 x 5 holding bottom pos 3” A2- KE2 Strict – 4/5 x 6/8 A3- Superman hold - 4/5 x accumulated 1' Rest 60” WOD For Time: 30-20-10 Reps/Cal: Deadlift @ 80/50kg Cal Row

  • VENERDI 19/06/15

    WARM UP 10’ Groups Dynamics & Shoulder Mobility WOD AMRAP 20’ 400mt Run -then- 3 Rounds of: 20 DU's 10 OHS empty BB 5 Push Up hands off

  • SABATO 20/06/15

    WARM UP 10’ Groups Dynamics TEAM WOD of 3 -CASH IN: 60 BURPEES PLATE ”I go, you go” 150 Wall Ball @9/6kg 75 Pull up 150 Push Press @ 35/25kg 75  Sit Ups -CASH IN: 60 BURPEES PLATE ”I go, you go” -one member work at time

  • Lunedì 22 Giugno

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH EMOM 20’ Odd 3 Deadlift @ across weight Even 7 Burpees OTB WOD 3 Rounds of: 15 Hang Power Clean @ 50/30kg 12 K2C 30 DUs