WGM WOD – WEDNESDAY 16.12.20 – “THEY ARRIVE…” WGM WOD – WEDNESDAY 16.12.20 – “THEY ARRIVE…”
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WGM WOD

Home / Archive by Category "WGM WOD"

Category: WGM WOD

WGM WOD – WEDNESDAY 16.12.20 – “THEY ARRIVE…”

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

MOBILITY & SKILLS
Burgener Warm Up-PUSH JERK

CONDITIONING
“THEY ARRIVE…”
AMRAP 18′:
3 Push Jerk
6 Box Jump Over
200Mt Run
ADD. +3 Reps Every Rounds

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.
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WGM WOW – SATURDAY 17.10.20 – “TOE BALLS”

WARM UP
AMRAP 12′
20 Double Unders / 60 Single Unders
10 Butterfly Sit Ups
10 Cal Row/100m Run
10 Plate Ground to Overhead

SKILLS & SPECIFIC WARM UP
2 Rounds:
10 Wall Ball
5 Knee To chest
10 Cal Row

CONDITIONING

“Toe Balls“

FOR TIME: TIME CAP 30′

100 Wall Ball Calorie Bike Erg
50 Knee to chest
100 Cal Row

2016 Open Standards
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WGM WOD – THURSADY 13.08.20 – “ALTERNATION”

MOBILITY&WARM UP

3 Rounds

400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP

Squat Terapy.- Front Squat

Warmup Set 1

5 Pull Ups
100 Mt Run
5 Front Squat #Easy Load
100 Mt Run

Warmup Set 2

5 Pull Ups
100 Mt Run
5 Front Squat #43/35
100 Mt Run

CONDITIONING

“ALTERNATION“

AMRAP 18′:
20 Pull Ups
200 Mt Run
20 Front Squat #43/35
200 Mt Run

Azadeh Boroumand, South Central
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WGM WOD – THURSDAY – “NICE ASS” – 16.07.20

MOBILITY & WARM UP

4 Rounds Not For Time

60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats 
5 Walkouts 

MOBILITY & SKILLS
Burgener Warm Up- CLEAN

CONDITIONING
“NICE ASS”
4 Rounds For Time
5 Burpees Plate #20/10
10 Hang Power Clean #52/35
15 Box Jumps #60/50
20 Cal Row
Time Cap 16′ Minutes

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WGM WOD – THURSDAY–09.07.20 – “ANONYMOUS”

WARM UP
AMRAP 10′
20 Double Unders / 60 Single Unders
10 Butterfly Sit Ups
10 Cal Row/100m Run
10 Plate Ground to Overhead

Skills & Mobility
BURGENER WARM UP
Deadlift – Burpees

“ANONYMOUS”
20′ AMRAP:
30 Bar Facing Burpees
20 Deadlift #BW
500 Mt Row

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WGM WOD – WEDNESDAY 24.06.20 – “TOK TOK!”

MOBILITY&WARM UP

2 Rounds Not For Time

200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP
1 ROUND: Easy Load
1 Devil Press +3 Box Jump + 15 Double Unders
1 ROUND: Wod Load
1 Devil Press + 3 Box Jump +15 Double Unders

CONDITIONING

“TOK TOK!”

10 ROUNDS FOR TIME:
3 Devil Press #22.5/15
9 Box Jump #60/50
27 Double Under

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WGM WOD – THURSDAY–11.06.20 – “10 IS PERFECT”

MOBILITY & WARM UP

10 Minute Running Clock

30 Jumping Jack
20 Hollow BodyRock   
10 Alternate Spiderman (5xside)
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP

Power Snatch-Toe To Bar

CONDITIONING

“10 is perfect”

EMOM 15′:
1) 10 POWER SNATCH #43/35
2) 10 T2B
3) 10 CAL ROW

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WGM WOW – SATURDAY 06.06.20 – TRAIN WITH A COACH “GRUNT & SWEET”

MOBILITY & WARM UP

8 minutes for quality

3 Plank Walkout
6 Russian Baby Makers 
9 Kb Romanian Deadlifts

CONDITIONING

“GRUNT & SWEET”

5 Rounds for Time
80 mt Sand bag Carry
5 Wall Walk
50 Double Unders
600 mt Run

Recovery 2′

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WGM WOD – MONDAY 17.02.20 – “Throat Knot”

MOBILITY&WARM UP

AMRAP 10 min for Quality
1:00 Jump Rope
15 Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Plate Ground To Overhead #10/5

SKILLS & SPECIFIC WARM UP 

Front Squat

STRENGHT

On the Minute x 7:
2 Front Squats

Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM Front Squat
Sets 5-7: 60% 1RM Front Squat

CONDITIONING

“Throat Knot”

2 x AMRAP 6 minutes rest 3
50 mt Overhead Plate Walking Lunges #20/10
50 AbMat Sit-ups
Max Double Unders

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WMG WOD – THANKS GOD IT’S FRIDAY 07.02.20 “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:
1000mt Row
50 Thruster #20/15
30 Pull Ups

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Articoli recenti

  • WG WOD – THANKS GOD IT’S FRIDAY 05.03.21 – “HANDS UP AND DOWN”
  • WMG WOD –THURSDAY 05.03.21 – “STONKS”
  • GW WOD – WEDNESDAY 03.03.21 –”OPEN 17.1”
  • MW WOD – TUESDAY 02.03.21 – “TABATA 8 x 20/10” –
  • M WOD – MONDAY 01.03.21 – “CALF DESTROYER”

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