Category: HERO WOD

WG WOD – HERO SATURDAY 22.07.23 – “LARRY”

MOBILITY & WARM UP

2 Sets:
10 Step-Over Hurdle + 10 Step Under Hurdle
10 Elbow-to-Instep (each side)
2 Sets:
10 Alternating Reverse Lunge (each side)
10 Shoulder Tap in Pike Push-up (each side)
2 Sets:
10 Lateral Box Step Up (each side)
10 Step Back Lunge (each side)

SKILLS & SPECIFIC WARM UP
Work 10 minutes Heavy 3 Front Squats From the Floor

Then: 1 round of
1:00 Ski Erg or Bike (moderate)
10 Goblet Squats with KB or DB (moderate)
5 No Jump Burpee
10m Sandbag Carry 

CONDITIONING
“LARRY”

For Time With a Partner in 40 min Time Cap
21-18-15-12-9-6-3
Synchro Front squats #51/35
Synchro Bar-facing burpees
*150m Sandbag Bear Hug Carry with #50/30; OR 150m Farmers Carry #2×22.5/15; OR 100m Sandbag Bear Hug Carry #75/50
after each round (Switch as desired on carry)

Read More
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

Read More
MG WOD – MONDAY 29.05.23 – “MURPH DEMARCATION“

MOBILITY & WARM UP
3 sets:
100m Jog
10 Cal Row
5 inchworms
10 hanging scap retractions
5 Air Squats

SKILLS & SPECIFIC WARM UP
Pull Ups

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

CONDITIONING
“MURPH DEMARCATION”
For Time
Buy-In: 500 meter Row
Then:
400 meter Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
400 meter Run
15 Pull-Ups
30 Push-Ups
45 Air Squats
400 meter Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400 meter Run

Cash-Out: 500 meter Row

Read More
WG WOD – HERO WEDNESDAY 19.04.23 – “JACK”

MOBILITY & WARM UP

3 Sets
1:00 Cardio (moderate)
10 Single Arm Press (each arm, moderate)
15 Banded Good Morning
10 Step Ups

MOBILITY & SKILLS WORK
Push Press

-Then-
take 10:00 to build Up to Push Press weight from the floor

1 set (at workout pace):
2 Push Presses (at workout weight)
2 KettleBell Swings (at workout weight)
2 Box Jumps (at workout height)

CONDITIONING
“JACK”
AMRAP 20 Minutes
10 Push Presses #52/38
10 KettleBell Swings #24/16
10 Box Jumps #60/50

Beginner

AMRAP 15 Minutes
10 Push Presses #43/30
10 KettleBell Swings 20/12
10 Box Jumps #50/40

Read More
G HERO WOD – CHALLENGE SATURDAY 19.11.20 – ”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

*compare to 23.11.20

Read More
MGW WOD – SATURDAY PARTNER WOD O9.06.22 “ MGW HERO”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

In 5 minute Build weight for DT

CONDITIONING
“MGW HERO”

Fot Time in 45 min Time Cap

JERRY

1600mt Run (8x200mt split)

2K Row (8x250mt split)

1600mt Run (8x200mt split)

Then:

DT

5 ROUNDS (Split every Round)

12 Deadlift #70/50

9 Hang Power Clean #70/50

6 Push Jerk #70/50

Then

JASON (Synchro)

100-75-50-25 Air Squat

5-10-15-20 Bar Muscle Up (Scaled 2x Pull Up)

Read More
MGW WOD -THANKS GOD IT’S FRIDAY 17.06.22 – “KELLY”

MOBILITY & WARM UP

Set 1:
:20 Leg Swings / Side
:20 Mountain Climbers
:20 Toe Touch + Jump
:20 Box Step-ups


Set 2:
:20 Alternating Lunges
10 Air Squats
:20 Hops in Place or Jumping Jacks


Set 3:
:20 Alternating Reverse
10 Medball Front Squats
:20 Box Jumps + Step Down

Set 4:
:20 Medball Ground to Overhead
10 Medball Thruster
:20 Box Jumps + Depth Drops

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – wall Ball Shots

CONDITIONING

“KELLY”
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
*compare to 20.07.20

Read More
MG WOD – MONDAY 30.05.22 – “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.

Target time 50 min

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 31.05.21

Read More
MGW WOD – SATURDAY MEMORIAL DAY TEAM WOD 28.05.22 “DORIE”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

Rounds

A:
9 American Kettlebell Swings #24/16
6 Burpees
3 Ground-to-Overheads #43/30

B:
Wall Ball

CONDITIONING
“DORIE”

AMRAP (with a Partner) in 20 minutes

Buy In:

150 meter Partner Carry (each)

Then:

Partner A completes 1 round of:

15 American Kettlebell Swings #24/16

10 Burpees

5 Ground-to-Overheads #43/30

While Partner B performs:

Max Wall Ball Shots #9/6

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

Read More
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.

Read More