MGW WOD Archivi - Crossfit Mentana

MGW WOD – WEDNESDAY 10.04.19 “Watch Out For Burns”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Rope Climb – DB Snatch

10/7 Cal Light Row + 4 Chest to Bar
10/7 Cal Moderate Row + 8 Alt DB Snatches
10/7 Cal Hard Row + 1 Rope Climb/4Chest To bar + 4 Alt DB Snatches

2 Round, increase intensity
10/7 Calorie Row + 4 Chest To Bar + 4 Alternating DB Snatches + 3/4 Rope Climb

Rest 1:00

CONDITIONING

“Watch Out For Burns”

7 Rounds For Time
15/12 Calorie Row
12 Chest To Bar
8 Alternating DB Snatch #25/15
Every Round 1 Rope Climb

MGW WOD -THANKS GOD IT’S FRIDAY 22.03.19 – “1X12… EQUAL 19.5”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
15 AB-Mat Sit Ups
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Walkout

2 Rounds through, rotating stations every :30s:
Slow Wall Squats
Banded Pull-Aparts
Warrior Squats
Empty bar Deadlifts
Cossack Squats
Rest 1:00

SKILLS & SPECIFIC WARM UP

Deadlift, Kipping

CONDITIONING

“1X12… EQUAL 19.5”
3 Rounds for time
1:00 Row+18 AbMat Sit-Ups
1:00 Airdyne+12 Pull Ups
1:00 Row+18 AbMat Sit-Ups
1:00 Airdyne+12 Deadlifts #102/70

MWG WOD -THANKS GOD IT’S FRIDAY 15.03.19 – “TWO MINUTE GLORY”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
5 Dowel Passovers + 5 Dowel OHS
3 Walkout

2 Rounds
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Presses (behind the neck)
5 Stiff-Legged Deadlifts
5 Hang Muscle Squat

CONDITIONING
“TWO MINUTE FOR GLORY”
“On The 2:00” x 3 Rounds (18:00):
A) 12/9 Calorie Row, 7 Power Clean , 7 Front Squats
B) 12/9 Calorie Row, 12 AB-Mat Sit-Ups
C) 12/9 Calorie Row, 7 Thrusters, 7 Pull-Ups
Rx – Barbell – 35/25

MGW WOD – TUESDAY 12.03.18 – “HERO CLUB”

MOBILITY & WARM UP

EMOM 15 minutes
Station 1 – :50s Row
Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB OHS
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Stiff-Legged Snatch Grip Deadlifts, 5 Hang Muscle Snatches
Station 5 – 10 AbMat Sit-Ups + 10 Hollow Rocks

SKILLS & SPECIFIC WARM UP
Clean Warm Up – 2 Round, increase pace as we feel out the combination:
25 Double Unders
10 Push Ups
3 Power Clean

CONDITIONING
“HERO CLUB”

AMRAP 18′
75 Double-Unders 50 50 Push-ups 25 Deadlift #1.2 BW

MWG WOD -TUESDAY 19.02.19 – WAITING OPEN

MOBILITY & WARM UP
2 Rounds:
:30s Light Row + :30s Reverse Samson
:30s Moderate Row + 10 Dowel Passovers + 5 Overhead Squats
:30s Fast Row + :30s Walkouts + 5 Barbell Front Squats

SKILLS & SPECIFIC WARM UP Front Squat –
5 Clean Deadlifts
3 Hang Muscle Clean
3 Hang Power Snatches
3 Power Clean
3 Squat Clean 1 Rounds 30 sec Row, 5 Front Squats #40%, 6 Facing The Bar Burpees, 10 SIt Ups 1 Rounds 150mt Row, 3 Front Squats #70%, 5 Facing The Bar Burpees, 10 AB-Mat Sit Ups

CONDITIONING
“WAITING OPEN”

5 Rounds For Time 250 mt Row
20 AB-Mat Sit Ups
15 Facing The Bar Burpees 10 Front Squats #60/40

MGW WOW – SATURDAY 02.02.19 – TRAIN WITH A COACH “OVER EASY”

BEGINNERS & INTERMEDIATE AT 10.30, ADVANCED & COMPETITORS AT 13.30 “OVER EASY”

1’30” Run (Slow)
20 Hollow Rocks
20 Superman Rocks 1’00” Row (Moderate)
15 Hollow Rocks
15 Superman Rocks 30″ Bike (Fast)
10 Hollow Rocks
10 Superman Rocks

After each round, complete the below mobility:
After the 20’s – 30″ Spiderman and Reach
After the 15’s – 30″ Walkouts
After the 10’s – 30″ Reverse Samson

SKILLS & SPECIFIC WARM UP
Barbell Primer :
2 Rounds:
5 Deadlifts
5 Hang Cleans
3 Strict Presses
3 Hang Clean & Jerks
2 Rounds, with the first being a walk-through pace with low and controlled intensity. The second, let’s ramp to our planned workout pacing. 30 second Bike
5 CTB Pull-Ups
4 Overhead Squats
3 Power Clean and Jerks
2 CTB Pull-Ups Rest as needed between.

CONDITIONING “Over Easy” For Time:
50/35 Calorie Bike
Directly into…
3 Rounds:
21 CTB Pull-Ups
15 Overhead Squats #43/30 9 Power Clean and Jerks #43/30

WMG WOD – WEDNESDAY 30.01.19 “JACKIE”

MOBILITY & WARM UP 300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups

CONDITIONING “JACKIE” For time 1000 meters Row 50 Thrusters #20/15 30 Pull-Ups

MGW WOD – WEDNESDAY 16.01.19 – “THE DARK SIDE”

MOBILITY & WARM UP 2:00 Bike + 1 Round of Strict Cindy 2:00 Row + 30s Walkouts 1:00 Bike + 30s Alternating Samson Stretches 1:00 Row + 30s Warrior Squats 30s Bike 30s Row
SKILLS & SPECIFIC WARM UP Burgener Warm up 2 Rounds, Not For Time 12/9 Calorie Row 9 Wallballs 6 Alternating Kb Snatches 3 Box Jump Over
CONDITIONING “The Dark Side” 3 Rounds 27 Calorie Row 21 Wallballs #9/6 18 Alternating Kb Snatches #24/16 15 Box Jump Over

‘MGW WOW – SATURDAY 01.12.18 – TRAIN WITH A COACH “CLEAN HOUSE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 mt Run;
then:
30-20-10:
Hip Extensions
Sit Ups
After each set, complete 3 Spidermans + 5 Strict Pull-Ups
Cash Out 500 mt Row
Directly into:
Barbell Warmup (emtpy bar)
5 Good Mornings
5 Strict Presses
5 Hang Muscle Clean
5 Front Squat
5 Hang Power Clean

SKILLS & SPECIFIC WARM UP
Clean Warm Up
2 Rounds, rest 2′
200 Meter Run
3 CTB Pull-Ups + 6 Pushups + 9 Air Squats
2 squat Clean # 75% of working Load

CONDITIONING
A) 5 Sets to Build To:
5-Rep “Touch and Go” Squat Clean and Jerk

rest 5′ then:

B) 5 Rounds of a 4′ AMRAP
400 Meter Run
1 Round of “CTB Cindy”
Max Squat Cleans #61/43
2:00 rest between rounds.

MGW WOW – SATURDAY 24.11.18 – TRAIN WITH A COACH “FAIR SHARE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 500 Meter Row; Then:
30-20-10:
Sit Ups
After each set, complete 3 Spidermans + 3 Walkout + 5 Strict Pull-Ups
Cash Out 500 Meter Row
Then, 2 Rounds of:
Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Snatc
5 Push Presses Snatch Grip

SKILLS & SPECIFIC WARM UP
Burgener Warm Up;
Then:
Specific Primer for “Fair Share”:
100 Meter Run, 7 Power Snatches
100 meter Run, 7 Box Jump Overs
100 Meter Run, 7 Thrusters

CONDITIONING
A) Only Competitors
On the 2:00 x 5 Rounds (10:00):
40 Double-Unders
2 Rope Climbs (15′)

B)”FAIR SHARE”
Teams of 3,
2 Rounds (30:00 Time Cap)
200 Meter Run Each, 100 Power Snatches #35/25
200 Meter Run each, 100 Box Jump Oves #60/50
200 Meter Run each, 100 Thrusters #43/29

*courtesy of comptrain master