Category: TEAM WOD

MGW WOD – SATURDAY PARTNER WOD 12.11.22 “MENTANA TEAM SERIES”

MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“MENTANA TEAM SERIES”*

For Time:

  • 1000 meter Row
  • 40 Dumbbell Deadlifts #2×22.5/15
  • 1000 meter Ski
  • 40 Dumbbell Shoulder-to-Overheads #2×22.5/15
  • 2000 meter Bike Erg
  • 40 Dumbbell Squats #2×22.5/15
  • 2000 meter Bike Erg
  • 40 Dumbbell Shoulder-to-Overheads #2×22.5/15
  • 1000 meter Ski
  • 40 Dumbbell Deadlifts #2×22.5/15
  • 1000 meter Rows

*compare to 11.12.21

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MGW WOD – SATURDAY PARTNER WOD 15.10.22 “ BARBELL & Co.”

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

CONDITIONING
“BARBELL & Co.”

For time in a 45 min Time Cap (with a Partner):

4k Bike Erg

75 Box Jump Over

2k Row

60 Front Squats #50%BW

2k Row

45 Pull Ups

1k Ski Erg

30 Front Rack Lunges #50%BW

800 mt Weighted Run Together #25

carrera con saco
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WGM WO – SATURDAY WEEKLY CHALLENGE 17.09.22 “300 TEARS”

MOBILITY & WARM UP
600mt run jog

then:

On a 8:00 clock:
5 leg swings/side
10 shoulder taps in the plank position
5 toe touch + jump
5 handstand kick-ups or kick-up attempts
5 sit-ups

SKILLS & SPECIFIC WARM UP

Wall Ball Clean – Wall Ball

CONDITIONING
“300 TEARS”

For Time with a partner
100 Wall Ball #9/6
100 Facing The Bar Burpees
100 Deadlift #50% 1 RM
every 2 minutes running 200 meters together

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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)

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MG WOD – SATURDAY PARTNER WOD 25.06.22 “ MULTIPLE SPLIT”

MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run

MOBILITY & SKILLS
Double Under

CONDITIONING
“MULTIPLE SPLIT”

Every 10 minutes for 40 minutes
1000m Row (split every 250m)
50 Double Unders (split every 25)
25 Burpees Over The Row (spit every 5)
If that’s too much work for you to get done in 9 minutes, stop at that mark and get a minute rest before going again

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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)

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MGW WOD – SATURDAY WEEKLY CHALLENGE 30.04.22 “CURTIS P IT’S A GOOD IDEA””

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

3 Rounds
10 cal Row (Workout Pace)
1 Curtis P (Workout Load)
3 Toes To Bar

CONDITIONING
“CURTIS P IT’S A GOOD IDEA”
Partner Wod
Buy in 100 cal Row
Then:
2-4-6-8-10-8-6-4-2
Curtis P #43/30
6-12-18-24-30-24-18-12-6
Toes To Bar
Then:
Cash Out 100 Synchro Burpees

One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

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MGW WOD – SATURDAY TEAM WOD 19.02.22 “ME AND YOU”

MOBILITY & WARM UP

800 mt Jog

then:

3 Rounds

1. Half Kneeling Weight Shift x 8/side *Knee in line toes. Vertical torso facing straight forward. 2. Shoulder Extension Bridge x 5 reps *Keep spine straight. 2-3 second lower, 5 sec hold in end position. 3. Squat Hip Rotations x 10 *Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement. 4. Jump Squat x 5 *Jump high and get that core body temperature up.

SKILLS & SPECIFIC WARM UP

5 Sets Row 200/160m 5 Sprawls 5 Yoga Push Ups rest walk 100mt between sets

CONDITIONING

“ME AND YOU”

AMRAP (with a Partner) in 25 minutes

Partner A performs AMRAP of:

99 Double Unders

40 Alternate Kb Snatch #24/16

While Partner B performs:

max cal Row

Every Minute Perform 4 Burpees Over The Row

Score is Max Cal

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WGM WOD – SATURDAY TEAM WOD 05.02.22 “31 HEROES”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Thrusters

CONDITIONING
“31 HEROES”

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

8 Thrusters #70/50

6 Rope Climb or Burpees Pull Ups

11 Box Jumps #75/60

While Partner B performs:

400 meter Sandbag Run #25

Partners switch after each Run.

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WGM WOD – SATURDAY TEAM WOD 29.01.22 “FOREVER FAT”

MOBILITY & WARM UP
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“FOREVER FAT”

For Time with a partner,

100 Cal Row – Partner Hold In Hang Position Fatbar #50/30

100 One – Legged squat Alternating – Partner Hold In Overhead Position Fatbar #50/30

100 Alternate Kb Snatch #24/16 – Partner Hold In Front Rack Position Fatbar #50/30

100 Cal Row – Partner Hold In Hang Position Fatbar #50/30

While A works, B remains in hold position. If the bar falls, A stops the movement or switches with the partner

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