HERO WOD

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.

G HERO WOD – MONDAY 23.11.20 – ”CHAD”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man

CONDITIONING
” CHAD ”
For Time
1000 Box Step Ups #50 cm

If you have a back pack wear it #20/15

MGW WOW – SATURDAY 10.10.20 –“LUMBERJACK 20”

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
BURGENER WARM UP

CONDITIONING

“Lumberjack 20“

20 Deadlifts #100/70
Run 400m
20 KB swings #24/16
Run 400m
20 Overhead Squats #52/35
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps #60/50
Run 400m
20 DB Squat Cleans 22.5/15
Run 400m

MG WOD – WEDNESDAY 15.02.20 – “WHITING”

WARM UP
AMRAP 12′
20 Double Unders / 60 Single Unders
15 Butterfly Sit Ups
200m Run
15 Plate Ground to Overhead #10/5

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING

“WHITING”
In a 19′ Time Cap
Buy In 1600 mt Run

Then 5 Rounds
27 Air Squats
18 Push Ups

If you finish, start again on the run.

W WOD – MONDAY 22.06.20 – – “DT”

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
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk

CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

*compare to 04.04.19

GM WOW – SATURDAY 13.06.20 – TRAIN WITH A COACH “LOREDO”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP

Pose Running

3 Rounds

8 Air Squat + 8 Push Ups + 8 Walking Lunges + 10x10mt Shuttle

CONDITIONING
“LOREDO”*
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run

*compare to 18.02.18