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25 Marzo 2021

WARM UP
Bravo
+
5x
30” Nose To Wall
20” One Leg Glute Bridge
10” Rest

WOD
5-4-3-2-1
Wall Climb
10-9-8-7-6
Man Maker
11-12-13-14-15
Cavallina@BoxJump

(5-10-11 | 4-9-12 | 3-8-13 | 2-7-14 | 1-6-15)

24 Marzo 2021

WARM UP
Delta
+
Tabata x 8
20″ON – 10″off
Hollow Rock

WOD
5 Round For Time
1′ Skip Alto
12 Pistol
1′ Jump High Knees
12 Curl
1′ Skater Skip

23 Marzo 2021

WARM UP
Alpha
+
3X
30”Swing
10 Box Step (w/pause)

WOD
EMOM 12′
(A) 6 Devil Press
(B) 12 Box Jump

22 Marzo 2021

WARM UP
Charlie Neuro
+
20 Superman Back Ext.
20 Indu Push Up (no walking)
20 Hollow To Superman

WOD
AMRAP 20′
11 Sumo DL Hp
12 Broad Jump
13 HSPU
14 Clean
15 V-Up Double

18 Marzo 2021

WARM UP
Delta
+
Tabata x 8
20″ON – 10″off
Superman Clock Move

WOD
EMOM 16′
(A) 6 Elbowing Row (6dx|6sx)
(B) 6 Split Squat (6dx|6sx)
(C) 6 Lat. Burpees
(D) Rest 1′

17 Marzo 2021

WARM UP
Echo
+
4 Round
10 DL
10 Around The World
10 Jump Over

WOD
50.40.30.20.10
DU
V-Up
Snatch from the ground

16 Marzo 2021

WARM UP
Charlie Neuro
+
3 Round
30″ Wall Sit
20″ Rest
30″ Prisoner Squat
20″ Rest

WOD
AMRAP 14′
15 A.Swing
15 Front Squat
15 Push Press
15 Back Squat
Rest 1′

 

15 Marzo 2021

WARM UP
Flow
+
Emom 8′
(A) Single Under M.E.
(B) Rest

WOD
3 Round
30″ Broad Jump Run Back
30″ Knee High Jump
30″ Skip
30″ Squat Jump Little Skip
30″ Frog Plank
30″ Skater Jump
30″ Lat.Run High Knee
30″ Jump Hand On Leg Inside 

11 Marzo 2021

WARM UP
Alpha
+
3 Rounds
20″Hollow Hold
20″ Rest
20″ Leg L-Sit Over
20″ Rest
20″ Windshield Wipers
20″ Rest

WOD
EMOM 10′
(A) Snatch Swing
(B) Glutee Bridge Floor Press

10 Marzo 2021

WARM UP
Flow
+
30 Squat
20 Squat Pistol
20 Indu Push Up Walk
20 Step Up Hands On Head

WOD
AMRAP 15′
20 Pistol
30 Step Up Box
20 Diamond Push Up
30 Step Up Box Jump

9 Marzo 2021

WARM UP
Echo
+
Tabata x 10
20″On 10″Off
Plank One Hand

WOD
EMOM 18′
(A) 20 Tall Kneeling Hight Pull
(B) 15 Sit Up Weight
(C) 10 Burpees

8 Marzo 2021

WARM UP
Bravo
+
2 Round
40 Single Under
20 Swing
10 Push Press (10dx|10sx)

WOD
2 Rounds
DX:
40 DU
14 Squat Clean
12 Power Clean
10 Jerk
40 DU

SX:
40 DU
14 Squat Clean
12 Power Clean
10 Jerk
40 DU