WOM 300617 SPECIAL EVENT LA SAGRA DE…”LA CIAMMELLA A CANCELLU”
SPECIAL EVENT
LA SAGRA DE…”LA CIAMMELLA A CANCELLU”
PRE & WARM UP
25 each with a PVC
Shoulder Dislocates, Shoulder Press, Overhead Squat,
Romanian Deadlift, Bent Row, Good Mornings; Then:
TABATA X2
Push Ups
Double Unders/Skip
Plate Ground To Overhead
Jumping Jack
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
TEAM EVENT 1
Get a group of 3 (1 Child -1 Girl -1 Man) together and complete this session that is guaranteed to push you all hard!
This is a relay style workout completed in teams of 3 with team member 1 starting on the run; team member 2 starting on the burpee’s and team member 3 starting on the plank. Team members will rotate after team member 1 has finished their run. The team should aim to complete as many rounds and as many reps in 8 minutes of the following:
200m run
Alternating burpees then 5 med ball squats
Plank hold
The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.
EVENT 2
3 Rounds For Time
15 Cal Row/200 mt Run
12 Hang Power Snatch #40/30
9 Burpees
TIME CAP 10′
FOR SCALED, FOLLOW THIS SCHEME
12 – 9 – 6 #20/15
TEAM EVENT 3
One person will work at any one time. In this workout there are 5 rounds with declining reps- starting with 40 reps, then 30 reps, then 20, then 10, then finishing with 5 reps.
The classic I GO, YOU GO. Team members will be able to change their choice to complete the two 5 Rounds Exercise pairs.
Kettlebell swings #24/16
Push Ups
After finishing the 5 rounds, both team members will restart for complete 5 more rounds of 40, 30, 20, 10 and 5 reps of:
Dumbell Snatch #20/12.5
Box Jumps 60/50
CHILD SCALED AT
25-20-15-10-5 Wall Ball Pick Up/Push Ups
25-20-15-10-5 Ground To Overhead/Box Jumps#40
EVENT 4
“MEGAN”
For Time
21-15-9
Burpees
Kettlebell Swings #24/16
Double-Unders
