GM WOD

MG WOW – hero SATURDAY wod 03.06.23 – “MURPH”

MOBILITY & WARM UP

3 sets:
100m Jog
5-10 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions
5 Air Squats

SKILLS & SPECIFIC WARM UP

Running Warm Up

1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats

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.

No Target time

Scale to finish near the target score:
“Murph”
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run
*With or without a 20/14 Vest

*compare to 30.05.22

GM WOD – TUESDAY 23.04.23 – “HAWAII”

MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run

MOBILITY & SKILLS
Pull Up – Running Warm Up

1 set (at workout pace):
4 rounds:
2 Pull Ups
100m Run
2 Pushups
100m Run
2 Air Squats

CONDITIONING
“HAWAII”

4 rounds in a 17 minutes Time Caps
10 Kipping Pull Ups
200m Run
10 Pushups
200m Run
10 Air Squats
200m Run

GM WOD – MONDAY 08.05.22 – “THE BRIDGE”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 Weighted V-ups
Rest 1:00
Set 2
AMRAP 3′:
100m Run (Moderate pace)
10 Scap Retraction
10 Weighted V-ups
Rest 1:00
Set 3
AMRAP 3′:
100m Run (Workout pace)
5-10 Strict Pull Ups
10 Weighted V-ups
Rest 1:00

SKILLS & SPECIFIC WARM UP

Ring Dip

Take 10 minute for work on Muscle Up

EMOM 8
5 low-ring muscle-up transitions

CONDITIONING

“THE BRIDGE”

AMRAP 15
15 Ring Row From Box
10 Ring Dips
200 mt Run

GM WOD – TUESDAY 28.03.23 – “GLUE”

WARM UP

SKILLS & SPECIFIC WARM UP
EMOM 9
Min 1- :50 sec Plank Hold
Min 2- 60m KB Front Rack Carry 2x#24/16
Min 3- 60m DB Waiter Carry + Farmer Carry 2x#22.5/15

CONDITIONING
“GLUE”

6 min Dead Hang
Every time you drop off, complete
400mt Run
30 Push Ups

GM WOD – WEDNESDAY 21.12.22 – “SWEAT IN THE EYES”

MOBILITY & WARM UP

Set 1:
20 Jumping Jacks
10 Pulls on the rower (Easy pace)
Set 2:
20 Mountain Climbers
10 Pulls on the rower (18-20 Strokes per minute pace)
• At a 18-20 Strokes per minute pace, notice your split time per 500m. It should
be slow.
Set 3:
20 Skier Jacks
10 Pulls on the rower (22-24 Strokes per minute pace)
• At a 22-24 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
faster.
Set 4:
20 Alternating Jumping Lunges
10 Pulls on the rower (26-30 Strokes per minute pace)
• At a 26-30 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
even faster.
Set 5:
20 Double Knee Tuck in Plank
10 Pulls on the rower (35-40+ Strokes per minute pace)
• At a 35-40+ Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
the fastest of any set.

SKILLS & SPECIFIC WARM UP
Take 10 minute for work on Handstand Push Ups

CONDITIONING

“SWEAT IN THE EYES”

5 ROUNDS FOR CALORIES
AMRAP 2:
6 Strict Handstand Push Ups
Max Calorie Row

Rest 3:00 between rounds

GM WOD -WEDNESDAY 12.04.22 – “CEMENT BLOCK”

WARM UP

Set 1
AMRAP 3′:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Set 2
AMRAP 3′:
100m Run (Moderate pace)
5-10 Strict Pull-up
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Set 3
AMRAP 3′:
100m Run (Workout pace)
20 Ring Row Climbs
10 GHD Sit-ups or Weighted V-ups
Rest 1:00

SKILLS & SPECIFIC WARM UP
Toes To Bar – Running Warm Up

CONDITIONING
“CEMENT BLOCK”

5 Rounds For Time:
20 Toes To Bar
400mt Run

GM WOD – TUESDAY 04.09.22 – “OPEN 21.1”

MOBILITY & WARM UP
800 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 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Double Unders

CONDITIONING
“OPEN 21.1”*

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

WORKOUT 21.1 – FOUNDATIONS
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

*compare to 12.03.21

GM WOD – THANKS GOD IT’S FRIDAY 05.07.22 – “MYBE IT RAINS”

MOBILITY & WARM UP

Set 1:
20 Jumping Jacks
10 Pulls on the rower (Easy pace)
• Focus on sitting up tall on the rower and take a look at two numbers on the
screen, Strokes per minute and Split time per 500m. Just take note of them.
Set 2:
20 Mountain Climbers
10 Pulls on the rower (18-20 Strokes per minute pace)
• At a 18-20 Strokes per minute pace, notice your split time per 500m. It should
be slow.
Set 3:
20 Skier Jacks
10 Pulls on the rower (22-24 Strokes per minute pace)
• At a 22-24 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
faster.
Set 4:
20 Alternating Jumping Lunges
10 Pulls on the rower (26-30 Strokes per minute pace)
• At a 26-30 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
even faster.
Set 5:
20 Double Knee Tuck in Plank
10 Pulls on the rower (35-40+ Strokes per minute pace)
• At a 35-40+ Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
the fastest of any set.

SKILLS & SPECIFIC WARM UP
EMOM 10
Odd: 10 Ring Row
Even: 10 Deficit Push Up #2×20/10

CONDITIONING

“MYBE IT RAIN”

5 ROUNDS FOR CALORIES
AMRAP 3:
10 Burpees Over The Row
Max Calorie Row

Rest 3:00 between rounds

GM WOD -WEDNESDAY 21.07.22 – “INDACO”

MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Set 1
20 Pulls on the rower (easy pace)
10 Inch Warm

Set 2
20 Pulls on the rower (moderate pace)
15 Kipping Swing

Set 3
20 Pulls on the rower (fast pace)
10 Jump Pull Ups

Set 4
250mt (1k pace)
5 Chest To Bar

CONDITIONING
“INDACO”

5 ROUNDS FOR CALORIES
AMRAP 3:
10 Chest To Bar
Max Calorie Row

Rest 3:00 between rounds

GM WOD – THURSDAY 14.07.22 – “IT WAS BETTER ANNIE”

MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run

MOBILITY & SKILLS
Running Warm Up

EMOM 10′
Odd : 20 Double Under
Even : 5 V Up

CONDITIONING
“IT WAS BETTER ANNIE”

For Time:
50-40-30-20-10
Toes To Bar
400mt Run