MG WOD – MONDAY 31.05.21 – MEMORIAL DAY – “MURPH” – MG WOD – MONDAY 31.05.21 – MEMORIAL DAY – “MURPH” –
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Home / 2021 / Maggio

Maggio 2021

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.

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MW WOD – SATURDAY 29.05.21 –“SWINNER”

MOBILITY & WARM UP

Alternating OTM x 12 ( 2Rounds):
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
Running Warm Up

CONDITIONING


“SWINNER”

For time:
1 Mile Run
50 Kettlebell Swings #24/16

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WM WOD -THANKS GOD IT’S FRIDAY 28.05.21 – “GRAPHITE”

MOBILITY & WARM UP
5′ Jump Rope ( Single / Double )
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The BB
then:
then:
8 Minute AMRAP of:
8 BB Upright Row
10 Push Ups
8 Single Leg RDL
10 Slow Squats

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up

CONDITIONING
“GRAPHITE”

15 Min AMRAP
5 Hand Stand push Up
5 Box Jumps #70/60
20 Wall Ball #9/6

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WG WOD – THURSDAY–27.05.21 – “2018 CROSSFIT GAMES”

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
2 Rounds Not for Time
2 Deadlift (first 70%-second100% wod weight)
5 Burpees

CONDITIONING
“2018 CROSSFIT GAMES”

5 Rounds for Time
5 Deadlift #126/85
10 Burpees

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W WOD – WEDNESDAY – 26.05.21 – “GRACE”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow 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
Clean Warm Up – Jerk

CONDITIONING

“GRACE”*

30 Clean & Jerk  #61/43

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MG WOD – TUESDAY 25.05.21 – “NOVICE”

MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope

SKILLS & SPECIFIC WARM UP
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
5 x scap push-up
5 x plank shoulder taps
3 x inch worm
2 x handstand kick up
2 x wall walk

CONDITIONING
“NOVICE”

AMReps
3 min Row Cals
3 min Wall Walks
2 min Row Cals
2 min Wall Walks
1 min Row Cals
1 min Wall Walks

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G WOD – MONDAY 24.05.21 – ”CINDY’ COUSIN”

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
3 Rounds:
5 Plank Inch Worm 
5 Spiderman & Reach x side

SKILLS & SPECIFIC WARM UP

kipping

CONDITIONING

“CINDY’S COUSIN”

2 Rounds for Time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

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WOM WOD -SATURDAY 22.05.21 – “ALL NEEDED”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
T2B – KETLEBELL SWING

CONDITIONING

“ALL NEEDED ”

For time:
1000m Row
then
3 rounds
10 Toes-to-bar
10 Burpees
10 KB Swings, 53/35 lbs
then
1000m Row

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WM WOD -THANKS GOD IT’S FRIDAY 21.05.21 – “RUDE”

MOBILITY & WARM UP
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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
Not For Time: (Wod Weight)
6-3-1
Cal Row
DB’S Push Press #20/12,5

CONDITIONING
“RUDE”
21-15-9 reps for time:
Cal Row
DB’S Push Press #20/12,5

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W WOD – MONDAY 20.05.21 – HEAVY DAY – “FRONT SQUAT”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow 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
Squat Therapy – Front Squat

CONDITIONING

HEAVY FRONT SQUAT*

Every 3 Minutes:
Front Squat
3-3-3-2-1-1-1-1


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