W WOD – THURSDAY 30.11.17 W WOD – THURSDAY 30.11.17
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Home / 2017 / Novembre

Novembre 2017

W WOD – THURSDAY 30.11.17

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Burgener Warm Up – Squat Therapy

CONDITIONING
On a running Clock find in 10 minutes:
Overhead squat 3RM
Rest 5 minutes Then:
3 Rounds Of
5 Snatch balance #50% of 3RM OHS
3 Behind the Neck Push Press (snatch grip) #65%

ACCESSORY WORK

Rest as needed between lifts
Snatch-Grip Deadlift
5-5-5-5-5

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GWM WOD – WEDNESDAY 29.11.17

WARM UP
3 Rounds Not For Time
Complete a 6 minute AMRAP of:
5 Pull Ups / Ring Row
10 Hand Release Push Ups
5 Burpees
10 Cal Row/100m Run

MOBILITY & SKILLS
Hips – Shoulders – SDLHP

CONDITIONING
For Time
Buy In
50 Double Unders; Then 3 Rounds Of:
12 Ring Dips
21 Sumo Deadlift High Pull #43/29
500 mt Row

ACCESSORY WORK
6 Rounds Not For Time
5 Strict Toes to Bar
8 GHD Sit-Ups
10 Ab-Mat Sit-Ups

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WM WOD – TUESDAY 28.11.17

WARM UP
40 Hand-to-hand swings light kettlebell
30 Alternating floor press
20 Ground to Overhead
10 Boot Strappers
10 Armbars, 5 per side
6 Windmills, 3 per side

MOBILITY & SKILLS
Squat Therapy – Burgener Warm Up

CONDITIONING
For Time
20 Alternate Dumbell Snatch #25/15
40 Clusters #30/20
60/40 Calorie Row

ACCESSORY WORK
5 x 1 Mile Air Dyne #80% FCmax
Rest 2:00 between efforts

s

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G WOD – MONDAY 27.11.17 – ” Tabata Something Else ”

WARM UP 
3 Rounds Not For Time
20 Double Unders/40 single
20 Jumping Jack 
20 mt Bear Crawl
20 Hollow Body Rock
20 Superman

MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pull Ups

CONDITIONING

” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

*Compare to 29.05.17

Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.

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DAY OFF!!! – SUNDAY 26.11.17

DAY OFF!!!

Mai arrendersi in questo sport.

“MICKY WARD”

Dal film: The Fighter
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MGW WOW – SATURDAY 26.11.17 – Road To the Spartan Race – “The Three Graces”

WARM UP
3′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit Ups
8 Down Ups

MOBILITY & SKILLS
Power Yoga For CrossFit

CONDITIONING
“The Three Graces”
On a Running Clock
3 Rounds Of
400 meter Run
20 Box Jumps #60/50
20 Wall Ball Shots #9/6
2 Rounds Of
800 meter Run
20 Chest to Bar
20 Bench Press #3/4 BW
1 Round Of
1200 meter Run
40 Pull-Ups
40 Thrusters #20/15

 

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GW WOD – FRIDAY 24.11.17 – “THANKSGIVING SAMPLER PLATTER”

WARM UP

3 Rounds Not For Time
250 mt Row
10 Leg Box step-ups #50 
10 Ball Clean #9/6
10 Hand Release Push-Ups
10 Sit-Ups

MOBILITY & SKILLS
Dynamic Stretch – HandStand Push Ups

CONDITIONING
“THANKSGIVING SAMPLER PLATTER”
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings #24/16
Then, 3 Rounds of:
15 Box Jumps
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls #9/6
30 Sit-Ups
Then, 1 Round of:
50 Burpees

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M WOD- THURSDAY 23.11.17 – “Death By 10 mt” – The Road to the Spartan

WARM UP
3′ Jump Rope; then
30Jumping jacks
30 Box Jumps/Step Up
30 Walking lunges
30 Knees to Elbows/Knees to Chest
30 Squats

MOBILITY & SKILLS
Ankle-Knee-Hips – Pose Running

CONDITIONING
A) Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
Compare to 05.06.17

Rest 5′ Then:

B) In 10′ Find Your Max Unbroken
Double Unders

SCORE IS TOTAL ROUNDS RUN + DOUBLE UNDERS

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WMG WOD – WEDNESDAY 22.11.17

WARM UP
Complete 4 Rounds Not For Time
5 Push Ups
10 Squats
20 PVC Pass Throughs
20mt Bear Crawl

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up – Over Head Squat

CONDITIONING
AMRAP 15′
10 Overhead Squats #50/35
250 mt Row
30 AB-Mat Sit Ups

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MG WOD – TUESDAY 21.11.17 – “The Road To The Spartan – Half Murph”

“The Road to Spartan”
WARM UP
40 Hand-to-hand swings
30 Alternating floor press
20 Alternating Snatch
20 Halo
10 Boot Strappers
10 Armbars, 5 per side

MOBILITY & SKILLS
Dynamic Stretch – Pull Ups

CONDITIONING
” HALF MURPH ”
For time
Run 800 mt
50 Pull-ups
100 Hand Release Push-ups
150 Squats
Run 800 mt

If You Have a Weight Vest, Wear it #9/6

ACCESSORY WORK
On the Minute x 10
Odd – 15 Cal Air Dyne
Even – Max Ring Muscle-ups in 20″

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  • W WOD – HEAVY WEDNESDAY 29.03.23 – “SQUAT CLEAN”
  • GM WOD – TUESDAY 28.03.23 – “GLUE”
  • WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”

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