WM WOD

WM WOD -THANKS GOD IT’S FRIDAY 30.04.21 – “MOVIDA”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Over Head Squat

CONDITIONING

“MOVIDA”

5 rounds for time:
400 mt run
15 Overhead Squats #35/25

WM WOD – THRURSDAY 29.04.21 – “UPPER PUMP”

MOBILITY & WARM UP

10 minutes for quality
200 mt Run
10 Dynamic Squat Stretch
10 Alternating Samson Stretch
5 Upright Row #20/15

SKILLS & MOBILITY

2 Round easy Peace:
5 Sumo Deadlift High Pull #43/30
25 Double Unders

CONDITIONING

“UPPER PUMP”

AMRAP 12 Minutes:
15 Sumo Deadlift High Pull #43/30
50 Double Unders

WM WOD – THANKS GOD IT’S FRIDAY 26.03.21 – “GET READY”

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:
5 Pull-ups
7 Push-ups
10 BB Thrusters
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Front Squats
10 Double Unders

CONDITIONING
“GET READY”

5 Rounds, each for time:
4 Front Squats
50 Double Unders
Rest 2 minutes
*Pick load

the score is the slowest time

WM WOD – THRURSDAY 11.03.21 – “CARRY UP!!!”

MOBILITY & WARM UP

10 minutes for quality
200 mt Run
10 Dynamic Squat Stretch
10 Alternating Samson Stretch
5 Upright Row #20/15

SKILLS & MOBILITY

2 Round easy Peace
50m KB Suitcase Carry #24/16
200 Mt Run
50m KB Suitcase Carry #24/16

CONDITIONING

“CARRY UP!!!”

AMRAP 15′ Minutes:
200Mt KB Suitcase Carry #24/16
400 Mt Run
200Mt KB Suitcase Carry #24/16

MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”

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:
5 Pull-ups
7 Push-ups
10 Mad Ball Thruster
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Wall Balls #9/6
10 Cal Row

CONDITIONING
“OPEN 19.1”

AMRAP in 15 minutes of:
19 Wall Balls #9/6
19 Cal Row

WM WOD – THURSDAY 18.02.21 – “HEAVY PUMP”

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 Plank Scap Retractions
10 Warrior Squat
5 Walkout
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
CLEAN
10′ Min. for your heavy load Complex (1PC+2FS)

CONDITIONING
“HEAVY PUMP”

5 rounds, each for time:
1 Power Clean, pick load
2 Fronts Squats, pick load
40 Double Unders
*Rest 2 mins between
each round

MW WOD – THRURSDAY 04.02.21 – “UNTIL THE LAST REP”

SKILLS & SPECIFIC WARM UP
2 rounds: (1′ Min. Rest each round)
10/8 Cal. Row
4/6 Bench Press

CONDITIONING
“UNTIL THE LAST REP”

4 rounds:
3 mins Each Round of:
20/15 Cal. Row
Max Rep. Bench Press #60/40

WM WOD – MONDAY 01.02.21 – “ANOTHER TIME”

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 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“ANOTHER TIME”

EVERY 2 minutes for 20 minutes alt. between
2 Power Snatch. Pick up load every rounds
200 mt Run

WM WOD – MONDAY21.01.21 – “AXEL FOLEY”

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 ups
5 Push Ups
7 Front Squats + Push Press (Empty Bar)
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Running Warm Up
3 x 5 Thrusters Untill work Weight

CONDITIONING
“AXEL FOLEY”

4 rounds for time:
15 Axel Bar Thrusters, #43/30
Run, 400 m

WM WOD – THURSDAY 21.01.21 – “NOT RANDOM”

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 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout

SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
6 KB Swings #24/16
6 KB Goblet Lunges #24/16
15 Double Unders

CONDITIONING
“NOT RANDOM”

AMRAP 12 minutes:
12 KB Swings #24/16
12 KB Goblet Lunges #24/16
36 Double Unders