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November 29, 2018

Warm Up: Dynamics & Mobility

Wod: HERO " BERT" For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees

40:00 CAP

November 17, 2018

WORK SHOP CHIARA ROTA

November 13, 2018

Warm Up:

Dynamics & Mobility

Ground To Overhead

35 reps ( 40- 30kg)

time cap 5'

Rest 3 '

Wod: AMRAP 25'

5 Handstand Push Ups

10 Pistol for leg

15 C2B Pull Ups 

rx( kb pistol, M.U)

November 9, 2018

November 8, 2018

Warm up: Dynamics & Mobility 

Clean & Jerk Complex5 Sets

:1 Squat Clean + 3 Front Squats + 1 Split Jerk new daily max ( 20 min)

Wod: 21-18-15 12

Cal Row

burpees Box Jump

Kb swing ( 24-16 Kg)

Mid line:

5 sets 

10 Hollow Boy rock

15 Ab Mat sit ups

November 7, 2018

Warm Up: Dynamics & Mobility

Power Snatch ladder: 

On the 0:00 – 10 Power Snatches (50/25)

On the 2:00 – 8 Power Snatches (55/30)

On the 4:00 – 6 Power Snatches (60/35)

On the 6:00 – 4 Power Snatches (65/40)

On the 8:00 – 2 Power Snatches (70/45)

Wod : 3 round For Time

50 Wall Ball

30 Cal Row

20 m Bear Crawl

10 Burpees

November 6, 2018

Warm up : dynamics & Mobility

Strict GymnasticsAMRAP 5 at Each (10 Minutes Total):

1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups

2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows 

 Wod ConditioningFor Time:

21 Hang Power Cleans (60/40)

21 Barbell Facing Burpees

100 Double Unders

15 Hang Power Cleans (60/40)

15 Barbell Facing Burpees

75 Double Unders

9 Hang Power Cleans (60/40)

9 Barbell Facing Burpees

50 Double Unders

Cash out:

100 Ab mat sit ups

November 5, 2018

Warm up: 

600m run, moderate pace

1 round of Cindy

1000m run, easy pace

1 round of Cindy

300m run, sprint

1 round of Cindy

Wod: AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

21 Chest to Bar Pull-ups21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:15 Toes to Bar15/10 Calorie Row

Rest  5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:9 Pull-ups9/6 Calorie Row

November 3, 2018

November 2, 2018

Warm Up: 10 minutes

200 meter run

10 pause squats with plate

30 m toy soldiers

15 m inchworms

15 m spidermans

 30 m walking Samson

10 push-up to down dog:

Barbell Warm-up

5 shoulder press

5 push press

5 push jerks

5 split jerks

5 high hang cleans

4 hang cleans

3 power cleans

2 squat cleans1 squat clean and jerk

Strenght: 15:00 to build to a heavy Clean and Jerk

Wod: 3 Rounds

:10 Clean and Jerks (60/40 kg)

400 Meter Run

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