Tag: Crossfit Mentana

#IORESTOACASA WOD – THURSDAY 02.04.20 – “ACTIVE RECOVERY DAY”

REST DAY!!!

A) Lay Down Int Ext Shoulder Stretch 60 sec x side

B) Seated Shoulder Extension Stretch 60 sec

C) Hip Bridge Single Leg Hold 5 x 4 set x side, rest 30 sec

D) Compression Sit Up to Pancake 10 x 4 set, rec 30 sec

E) Butterfly Stretch 60 sec

F) Half Butterfly Stretch 60 sec x side

G) Side Plank Reach Rotation 30 sec x side no rest x 3 sets

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#IORESTOACASA WOD – TUESDAY 31.03.20 – “LET’S DO THREE”

MOBILITY & WARM UP

2 Rounds Not For Time of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold

MOBILITY & SKILLS
15′ Practice Double Unders

CONDITIONING

“LET’S DO THREE”

With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Shoulder-to-Overhead

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Zercher Squats

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters


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#IORESTOACASA WOD – MONDAY 30.03.20 – “TABATA STEADY STATE”

MOBILITY & WARM UP

8 Minute Running Clock

:30 Jumping Jack
:30 Second Alternate Spiderman 
:30 Second Hollow Rock 
:30 Second Push-up to Down Dog 

CONDITIONING

“TABATA STEADY STATE”

With a Running Clock in 16 minutes
Double Unders
Object Romanian Deadlifts
V-Ups
Object Over Head Squat Hold

MOBILITY

1.Couch Stretch: 2 Minutes Each Side
2. Pike Stretch: 2 Minutes
3. Child’s Pose: 1 Minute
4. Handstand Hold Stretch: Accumulate 1 Minute
5. Pigeon Pose: 2 Minutes Each Side

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#IORESTOACASA WOD – WEDNESDAY 25.03.20 -“HO HOIST”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 Sit Ups

CONDITIONING

“HO HOIST”
AMRAP 15 Minutes
Max Unbroken Strict Handstand Push Ups*; Every Stop:
20 Air Squats
10 Object Elevated Split Squats x Side
score is number of Strict HSPU

*SUB HSPU: Pike Push Ups – Knee Elevated – No Kipping


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