Category: HOME WOD

MG WOD – MONDAY 25.05.20 – “HALF MURPH”

MOBILITY & WARM UP

200 Meter Row/SkiErg – 400 mt Bike Erg

2 Rounds:
30 Seconds Inchworm to Push-ups 
30 Seconds Alternate Spidermans 
30 Seconds Russian Baby Makers 

200 Meter Row/SkiErg – 400 mt Bike Erg

2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank 

200 Meter Row/SkiErg – 400 mt Bike Erg

2 Rounds:
3 Barbell Bent Over Row
6 Push-ups
9 Air Squats

SKILLS & SPECIFIC WARM UP

Pull Ups

CONDITIONING

“HALF MURPH”

For Time:
1500 mt Row/Ski – 4000 mt Bike Erg
50 Barbell Bent Over Row #60%BW
100 Push-ups
150 Air Squats
1500 mt Row/Ski – 4000 mt Bike Erg

time cap 30 minutes

Read More
#IORESTOACASA WOD – TUESDAY 19.05.20 – “LONG BEACH”

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

Pose Running for 10′ practice

CONDITIONING

“LONG BEACH”

1 Round:
160 Double Unders
800 Meter Run/ 60 x 10 Meter Shuttle Runs
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run/30 x 10 Meter Shuttle Runs
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run/15 x 10 Meter Shuttle Runs
10 Burpees

Read More
#IORESTOACASA WOD – MONDAY 18.05.20 – “NASTY DOZEN”

MOBILITY & WARM UP

8 minutes for quality

3 Plank Walkout
6 Russian Baby Makers 
9 Odd Object Romanian Deadlifts

Odd Object Warmup

Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

SKILLS & MOBILITY

 Double Under for 10′ practice

CONDITIONING

“NASTY DOZEN”
AMRAP 12:
50 Air Squats
7 Strict Pull Ups / Pillow Case Body Row
10 Odd Object Power Cleans

Odd Object #30% BW

Read More
#IORESTOACASA WOD – THANKS GOD IT’S FRIDAY – 15.05.20 – “BERGERON DBEEP TEST”

MOBILITY & WARM UP

4 Rounds

30 Seconds Slow Air Squats
30 Seconds Spiderman + Reach Video
30 Seconds Down Dog Video

4 Rounds

20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers Video

SKILLS & SPECIFIC WARM UP

3 set PVC Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

CONDITIONING

“Bergeron DBeep Test”

On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees

After 10 Rounds: Add 1 Rep to Each Movement

BODY ARMOR
Accumulate 5 minutes of Single Arm Plank change arm when you need

Every Stop: 10 Sit-Ups

Read More