Category: HOME WOD

G WOD & HOME WOD– THURSDAY 23.03.21 – “UNFAIR COACH”
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups

CONDITIONING

“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups

the score is the slowest time

*Compare to 03.12.20

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MG WOD – MONDAY 22.03.21 – “HALF MURPH

MOBILITY & WARM UP

800 Meter Run

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

400 Run

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 

400 Meter Run

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

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING

“HALF MURPH”

For Time:
800 mt Run
50 Object Bent Over Row #80%BW
100 Push-ups
150 Air Squats
800 mt Run

time cap 30 minutes

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“HOME WOD” THANKS GOD IT’S FRIDAY – “HOME FIGHT” 19.03.21

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 Sit Ups

CONDITIONING

“Home Fight Club”
3 Rounds for total reps in 17 minutes1:00 Minute
1 minute Odd-Object Thrusters
1 minute Odd-Object Cleans
1 minute Burpees over Odd-Object
1 minute Odd-Object Reverse Lunges
1 minute Jump Rope
Rest 1′

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“ HOME WOD” MONDAY 16.03.21 – “THE SAME SOUP”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups

CONDITIONING

“THE SAME SOUP”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Burpees
10 Push-Ups
15 Air Squats

*compare to 16/03/20

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#IORESTOACASA WOD – MONDAY 26.10.20 – “NASTY DOZEN”

COME LO STATO CHE STA PROCEDENDO A RITROSO NELLE SUE DECISIONI, ANCHE NOI RIPRENDIAMO I NOSTRI ALLENAMENTI A CASA PER NON PERDERE CIO’ CHE ABBIAMO ACQUISITO IN QUESTO BREVE PERIODO!

SIAMO CERTI DI FARVI UNA COSA GRADITA PER FARVI ALLENARE COMUNQUE E DOVUNQUE VOI VOGLIATE NEL FRATTEMPO CHE TUTTI INSIEME PASSIAMO QUESTO MOMENTO DI DIFFICOLTA’

CROSSFIT MENTANA NON LO FERMA NESSUNO!!!

LET’S GO BOY!!!

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

*compare to 18.05.20

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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

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