W WOW – TUESDAY – 31.08.21 – “D.B.” W WOW – TUESDAY – 31.08.21 – “D.B.”
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Home / 2021 / Agosto

Agosto 2021

W WOW – TUESDAY – 31.08.21 – “D.B.”

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
2 RNDS: Increse weight every round
5 DB Push Press
5 DB Goblet Box Step-ups
1′ Rest

CONDITIONING

“D.B.”

12 Min AMRAP:
10 DB Push Press #22.5-15
10 DB Goblet Box Step-ups #22.5-15 #60-50

Read More
MG WOD – MONDAY 30.08.21 – “HERO DASH”

WARM UP:
2 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

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running

CONDITIONING
“HERO DASH“

5 Rounds, Each for
Time:
Row 500m
Run 200m
10 Pull-ups
*Rest 2 min between
rounds

Score is more slowest

Read More
MG WOD – SATURDAY 28.08.21 – “BIXIO”

WARM UP:
2 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

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running

CONDITIONING
“BIXIO“

3 Round for Time:
400m Run
25 Box Jumps #75-60

Read More
W WOD – THANKS GOD IT’S FRIDAY 27.08.21 – “BACK SQUAT”

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 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk

CONDITIONING

Open 11.3
AMReps 5 min:
Squat Clean #75-50
Jerk #75-50

Read More
WM WOD – THRURSDAY 26.08.21 – “ESCALADER”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank 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
10′ Practice Double Unders

CONDITIONING

“ESCALADER”

For Time:
20 Floor Press #60-40
50 Double Unders
1000m Row
50 Double Unders
20 Floor Press #60-40

Read More
M WOD – WEDNESDAY 25.08.21 – “INTERVAL RUN”

WARM UP:
2 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

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING
“INTERVAL RUN“

Each interval for time:
Run 800m
Run 800m
Run 400m
Run 400m
Run 200m
Run 200m
*Rest 2 min between
each interval

Read More
W WOW – TUESDAY – 24.08.21 – “OVER HEAD SQUAT”

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 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Over Head Squat

CONDITIONING

“OVER HEAD SQUAT ”

Every 3 min for 21 min:
3 Overhead Squat, pick
load
*Build in load

Read More
G WOD – MONDAY 23.08.21 – ”GYMNTASTIC”

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:
7 Sit Up
7 Waal Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up

CONDITIONING

“GYMNTASTIC”

7 min AMRAP:
3 Strict HSPU
6 Ring Rows
9 V-ups

Read More
MG WOD – SATURDAY 21.08.21 – “CHADDER RUN”

WARM UP:
2 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

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running

CONDITIONING
“CHADDER RUN“

10 min AMReps:
Run 25m
Strict Pull-ups
*Add 1 rep each round
*Run = 1 x 25m, 2 x 25m,
3 x 25m, etc

Read More
GM WOD – THANKS GOD IT’S FRIDAY 20.08.21 – “BUUUURP…”

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:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout

SKILLS & SPECIFIC WARM UP
Wall Walk

CONDITIONING
“BUUUURP…”

20 min AMRAP:
500m Row
5 Wall Walks

Read More

Articoli recenti

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  • WG WOD -THANKS GOD IT’S FRIDAY 03.02.23 – “DUSTER”
  • MGW WOD – THURSDAY 02.01.23 – “LOOK UP”
  • W WOD – WEDNESDAY 01.02.23 – HEAVY DAY “BACK SQUAT”
  • WM WOD -TUESDAY 31.01.23 – “DODGEBALL”

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