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  • VENERDI’ 17/8/18

    DEADLIFT EVERY 1’ X 12’ 3 DEADLIFT T&GO #MEDIUM WEIGHT CLIMBING WOD 3’ ON 1’ OFF X 5 INT 6 P.SNATCH #50/35 5 OHS ME  RUN

  • LUNEDI’ 20/8/18

    GYMNASTIC EMOM (8’) 3 BAR MU/4 C2B/ 4 PULL UPS/ 6 RING ROW 4 TTB STRICT/ 8 K2C STRICT 3 BAR MU/4 C2B/ 4 PULL UPS/ 6 RING ROW 6

  • MARTEDI’ 21/8/18

    WL -SNATCH- IN 7’ 3 SET OF: 5 HIGH PULL (no t&go) #technical weight DIRECTLY IN 7’ 3 SET OF: 4 MUSCLE SNATCH (no t&go) #technical weight FOCUS: lavorare bene

  • MERCOLEDI’ 22/8/18

    ACCESSORY -SHOULDERS- 4 SET OF: 6 DOUBLE KB Z-Press 10 BAND PULL-APARTS 10 SCAPULAR PULL-UPS 6 PULL UPS NEGATIVE ( usare box o elastico per scalare) REST AS NEEDED FOCUS:

  • GIOVEDI’ 23/8/18

    WOD 25’ AMRAP TEAM OF 2 800 RUN (ALL TEAM) 10 SYNCRO PUSH PRESS 40/25 1000 ROW ( I GO YOU GO)  10 SYNCRO P.SNATCH

  • VENERDI’ 24/8/18

    STRENGTH -DEADLIFT- 5 SET OF: 6 DEADLIFT T&GO KNEE PAUSE ( IN DISCESA) #MEDIUM CLIMBING FOCUS: PORRE ATTENZIONE NELLA FASE DI DISCESA, 3’ DI PAUSE CON IL FINE DI NON

  • LUNEDI’ 27/8/18

    STRENGTH -F.SQUAT- 5 SET OF 3 PAUSE F.SQUAT #HEAVY CLIMBING WOD AMRAP 14’ 21 BOX JUMP OVER 15 PUSH JERK #60/40 9 C2B/10 PULL UPS/ 12 RING ROW

  • MARTEDI’ 28/8/18

    GYMNASTIC CONDITIONING ALT 9’ EMOM 13/10 CAL ROW ME SIT UPS 1’ REST NB: PARTIRE TUTTI DAL ROW, QUINDI SE NON BASTANO QUELLI IN PIU’ PARTONO DAL REST WOD 4

  • MERCOLEDI’ 29/8/18

    PLYO WORK 4 SET OF: 10 PLYO TUCK JUMP 20 FAST SKIP HIGH KNEE 20 PLYO SPLIT SQUAT JUMP  REST AS NEEDED WOD FOR TIME (CAP 11’) 12/10/8/6/4/2 P.CLEAN #40/25

  • GIOVEDI’ 30/8/18

    WOD CAP 30’ TEAM OF 2 BUY IN 1000 ROW (i go you go)  1000 RUN ( all team) Then AMRAP 14 SYNCRO BURPEES 60 DU (i go you go)