MG WOD

MG WOD – THURSDAY 14.10.21 – “MAYDAY, MAYDAY”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
250 mt Row/200 mt Run
Then
2 Rounds Not For time
30 mt Skip
15 Ab-Mat Sit Ups
30 Leg Swing Each Leg (Front)
15 Lateral Squats (each side)
30 Downward Dog Alternate Toe Touch

SKILLS & SPECIFIC WARM UP

Kipping

2 Rounds:
200 Meter Run
4 Push Ups
6 Knee to Elbow

CONDITIONING

“MAYDAY, MAYDAY”

For Time:

600m Plate Carry
then…
4 Rounds
15 Row Cals/Ski Erg
15 Deficit Push-ups
15 Toes to bar
then…
600m Plate Carry
*Load: #20/10

MG WOD – THURSDAY –23-09-21- “INCRESE”

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

Running Warm Up – Pose Running

CONDITIONING
“INCRESE“

For time:
1mi Run
30 Box Jumps #60-50
800m Run
30 Burpees
400m Run
30 Burpee Box Jumps #60-50

MG WOD – MONDAY 30.08.21 – “HERO DASH”

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running

CONDITIONING
“HERO DASH“

5 Rounds, Each for
Time:
Row 500m
Run 200m
10 Pull-ups
*Rest 2 min between
rounds

Score is more slowest

MG WOD – SATURDAY 28.08.21 – “BIXIO”

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running

CONDITIONING
“BIXIO“

3 Round for Time:
400m Run
25 Box Jumps #75-60

MG WOD – SATURDAY 21.08.21 – “CHADDER RUN”

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running

CONDITIONING
“CHADDER RUN“

10 min AMReps:
Run 25m
Strict Pull-ups
*Add 1 rep each round
*Run = 1 x 25m, 2 x 25m,
3 x 25m, etc

GM WOD – THANKS GOD IT’S FRIDAY 20.08.21 – “BUUUURP…”

MOBILITY & WARM UP
600 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:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout

SKILLS & SPECIFIC WARM UP
Wall Walk

CONDITIONING
“BUUUURP…”

20 min AMRAP:
500m Row
5 Wall Walks

W WOD – THANKS GOD IT’S FRIDAY 13.08.21 – “BIG SURPRISE”

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running

CONDITIONING
“BIG SURPISE“

2 ROUNDS 5 min Rest
1000 mt Row
800 mt Run
25 burpees

Score is the more slowest

MG WOD – SATURDAY 31.07.21 – “WALKS ROW”

MOBILITY & WARM UP
600 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 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge

SKILLS & SPECIFIC WARM UP
Practice Wall Walk

CONDITIONING
“WALKS ROW”

Every 1 min for 12 mins,
alternating between:
12/10 Row Cals
3 Wall Walks

MG WOD – TUESDAY 27.07.21 – “KLING”

SKILLS & SPECIFIC WARM UP
10′ Practice Double Under

CONDITIONING
“KLING”

4 Round For Time:
25 Row Cals
60 Double Unders

MG WOD – THURSDAY –24-06-21- “ALLERT!!!” –

MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope

SKILLS & SPECIFIC WARM UP
Running Warm Up

CONDITIONING
“ALLERT!!!”

3 Rounds For Time:
Row 500m
21 Burpees
Run 400m