palestra crossfit palombara

MW WOD – SATURDAY 19.06.21 –”RALL”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Push Press

CONDITIONING

“RALL”

For time:
30 Wall Ball #9/6
Run 400m
30 Push Press #52,5/35
Run 400m
30 Wall Ball #9/6

WG WOD – THANKS GOD IT’S FRIDAY 18.06.21 – “SQUAT SNATCH”

600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Barbell Warm Up – SNATCH

CONDITIONING

“SQUAT SNATCH”*

Squat Snatch
3-3-3-3-3
*Lift every 2 minutes

WGM WOD – THURSDAY – “RESPECT THE TIME” – 17.06.21

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope

SKILLS & SPECIFIC WARM UP
Pull Up – Power Clean

CONDITIONING
“RESPECT THE TIME”

Every 1 min for 21
minutes, alt. between:
12 Pull-ups
6 Power Cleans #60/43
30 Double Unders

MGW WOD – WEDNESDAY 16.06.21 – “ADDITION”

MOBILITY & WARM UP

12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
Over Head Squat

CONDITIONING
“ADDITION”

AMRAP 30 minutes:
400 Mt Run
20 Push-ups
20 Overhead Squats #35/25

WGM WOW WOD -SATURDAY 12.06.21 – “LOVELY”

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

MOBILITY & SKILLS
Practice Double Unders

CONDITIONING
“LOVELY”

20 min AMRAP:
20 DB SA OH Walking Lunges #22,5/15
30 AB-Mat Sit Up
50 Double Unders

WGM WOD – THURSDAY – “PICK DOWN” – 10.06.21

MOBILITY & WARM UP

4 Rounds Not For Time

60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats
5 Walkouts

MOBILITY & SKILLS
2 Round not for time:
200Mt run
12 Ktb Swing
6 Push Up
1′ Rest

CONDITIONING
“PICK DOWN”

For time:
Run 800m
42 Russian KB Swings
21 Push-ups Deficit #15/10
Run 400m
30 Russian KB Swings
15 Push-ups Deficit #15/10
Run 200m
18 Russian KB Swings
9 Push-ups Deficit #15/10

M WOD – TUESDAY 04.05.21 – “INTERVAL ROW”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING
“INTERVAL ROW“

Each interval for time:
5 x 500m Row
*Rest 2 minutes between
efforts

MW WOW – SATURDAY 05.06.21 –“BURPPP!!!”

MOBILITY & WARM UP

EMOM 16′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift

SKILLS & SPECIFIC WARM UP
PUSH PRESS

CONDITIONING
“BURPPP!!!”

Every 2:30 for 15′ min:
6 Push Press #50/38
8 Front Rack Lunge #50/38
10 Burpees

WM WOD – THRURSDAY 03.06.21 – “PUCK”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
THRUSTERS – RUNNING WARM UP

CONDITIONING

“PUCK”

4 rounds for time:
15 Thrusters #35/25
400 Mt Run

MG WOD – MONDAY 31.05.21 – MEMORIAL DAY – “MURPH” –

MOBILITY & WARM UP
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

CONDITIONING

“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run

If You have a Vest or Body Armor wear it Vest #9/6

Partition the Pull-Ups, Push-Ups, and Squats as needed.