G WOD – MONDAY 31.08.19 – ”BARBARA” G WOD – MONDAY 31.08.19 – ”BARBARA”
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Home / 2020 / Agosto

Agosto 2020

G WOD – MONDAY 31.08.19 – ”BARBARA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Double Unders
2- 1 Round of “Cindy”
3- 20 Hollow Body
4- 5 Inch Worm

SKILLS
“Back to School”
Air Squat – Push Up – Pull Up

CONDITIONING

“Barbara”*
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is total time to complete the workout.
*Compare to 27.02.19

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DAY OFF!!! – SUNDAY 30.08.20 – “QUOTES OF THE WEEK”

DAY OFF!

Perchè limitarsi ad essere una pecora quando puoi essere un leone?

“Robin Sharma”

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MGW WOD – SATURDAY –29.08.20 “TORRENT”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
15′ Hand Stand Push Ups Practices – Double Unders

CONDITIONING

“TORRENT”

FOR TIME: Time cap 20′
50 Double Unders
30 DB Snatch Alternating #22.5/15
50 Double Unders
20 hand Stand Push Ups
50 Double Unders
10 Single Arm Alternating Devils Press #22.5/15
50 Double Unders

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GW WOD – THANKS GOD IT’S FRIDAY 28.08.20 – “JAM SESSION”

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Clean Warm Up
Round 1:
3 Power Clean
4 Box Jump
3 Wall Ball
8 Sit Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
3 Power Clean
4 Box Jump
3 Wall Ball
8 Sit Ups

CONDITIONING

“JAM SESSION”
AMRAP 12′
6 Power Clean #61/43
12 Box Jump
18 Wall Ball #9/6
24 Sit Ups

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M WOD – THURSDAY 27.08.20 – “MIXED WORK”

WARM UP:
1 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

Running Warm Up

CONDITIONING

“Mixed Work”

5k Row every 1k complete 250 mt ski erg

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WMG WOD – WEDNESDAY 26.08.20 – “HELEN”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“HELEN”*
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups

*compare to 23.10.19

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MG WOD – TUESDAY 25.08.20 – “MINIPIMER”

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

2-3 Rounds:
250 Meter Row
4 Burpees Over The Row

CONDITIONING

“MINIPIMER”

Every 4:00 for 5 Sets:
500 Meter Row
15 Burpees Over The Row

the score is given by the slowest round

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W WOD – MONDAY 24.08.20 – “JAILBREAK”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Overhead Squat – Burgener Warm up

CONDITIONING
“JAILBREAK”
10 Rounds For Time
1 Power Snatch #70/45
3 Overhead Squats #70/45


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DAY OFF!!! – SUNDAY 23.08.20 – “QUOTES OF THE WEEK”

DAY OFF!


Vivi la tua vita e dimentica la tua età.

“Norman Vincent Peale”

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GWM WOW – SATURDAY 22.08.20 – “Pss… Chipper”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – Power Snatch

CONDITIONING
“Pss… Chipper”
For Time
15 Power Snatch #60/48
30 Toe To Bar
45 Cal Row
30 Toe To Bar
15 Power Snatch #60/48

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Articoli recenti

  • WG WOW – SATURDAY 23.01.21 – “SHOULDER OUT”
  • GWM WOD –THANKS GOD IT’S FRIDAY 22.01.20 – “MISTAKE”
  • WM WOD – THURSDAY 21.01.21 – “NOT RANDOM”
  • W WOD – WEDNESDAY – 20.02.21 – “POWER CLEAN”
  • MGW WOD – TUESDAY 19.01.21 – “dr. Jekyll”

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