7/12/2012

500 mt row (or 400 run) Then: 10 rounds 3 heavy cleans 7 ttb then: 50 box jumps 60/50cm (or 400 run)

6/12/2012

Amrap 15′ 20 kb swings 24/16 kg 15 Dead lifts 70/50 kg 10 ring body rows    

5/12/2012

emom 12′ 2 Hang Power Snatch (for quality)   Met con 1′ 30” 2 power snatch *TBA, 4 burpee lateral jump 30” rest repeat 6 times

Calendario di Natale

Domenica 23 CHIUSO lunedi 24 CLASSE UNICA ORE 11 martedi 25 CHIUSO mercoledi 26 CHIUSO giovedi 27 ORARIO NORMALE venerdi 28 ORARIO NORMALE sabato 29 CLASSE UNICA ORE 11 domenica 30 CHIUSO lunedi 31 2 CLASSI ORE 10 e 13 martedi 1...

4/12/12

“Cindy” amrap 20′ 5 pull ups 10 push ups 15 squats   or   “Mary” amrap 20′ 5 hspu 10 one legged squats 15 pull ups