Tag: Palestra Mionterotondo

#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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GWM WOW – SATURDAY 15.02.20 – TRAIN WITH A COACH “MAN ON FIRE”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY&WARM UP

21 Calorie Row
7 Walkouts 
15 Calorie Row
5 Walkouts 
9 Calorie Row
3 Walkouts 

Plank Series

60-40-20 Seconds Each:
Right Side Plank
Left Side Plank
Front Plank

SKILLS & SPECIFIC WARM UP

Bar Muscle Up

CONDITIONING

“Man on Fire”

For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”

1 Round of “Nate on Bar”:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 24/16

Time cap 20 min.

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