WMG WOD Archivi - Crossfit Mentana

WMG WOD – WEDNESDAY 05.11.19 – “HANGRY JACKIE”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 18 (3 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

5 Deadlifts+5 Hang Muscle Cleans+5 Strict Press+5 Good Mornings,

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters

CONDITIONING
“HANGRY JACKIE”*
3 Rounds For Time
50 Thrusters #20/15
10×10 mt Shuttle Spint
30 Pull-Ups

*compare to 24.07.19

WMG WOD – WEDNESDAY 23.10.19 – “HELEN”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“HELEN”*
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups

*compare to 16.11.18

WMG WOD – WEDNESDAY 02.10.19 – “PULL OUT & ENJOY IT”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Wall Ball Clean

1 Round 5 SDHP, 10 Double Unders, 5 Burpees
1 Round 5 SDHP, 10 Double Unders, 5 Lateral Burpees
1 Round 5 SDHP, 10 Double Unders, 5 Lateral Burpees, 3 SDHP

CONDITIONING
“PULL OUT & ENJOY IT ”
5 Rounds For Time
15 Sumo Deadlift High Pull #43/30
30 Double Unders
15 Lateral Burpees

Time cap 15′

WMG WOD – MONDAY 16.09.19 – “BIG CHIEF TABATA”

MOBILITY & WARM UP

3 Rounds:

250 Meter Row
15 AbMat Sit-ups
5 Inchworms

3 Rounds:

10 Scap. Retraction
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

CONDITIONING

“BIG CHIEF TABATA”

Four Tabata in 16 minutes
Sumo Deadlift High Pull #43/30
Cal Row
Push Ups
Power Clean #43/30

WMG WOD – WEDNESDAY 28.08.19 – “WELCOME TO THE REAL WORLD”

SKILLS & SPECIFIC WARM UP

Overhead Squat

5 Snatch Grip Deadlifts +5 Hang Muscle Snatch+5 Overhead Squats

CONDITIONING

“WELCOME TO THE REAL WORLD”

21 Overhead Squats #43/30
200 mt Run
21 Lateral Burpees
15 Overhead Squats #43/30
200 mt Run
15 Lateral Burpees
9 Overhead Squats #43/30
200 mt Run
9 Lateral Burpees

WMG WOD – TUESDAY 20.08.19 – “21 GUNS”

MOBILITY & WARM UP

3 Rounds:

250 Meter Row
15 AbMat Sit-ups
5 Inchworms

3 Rounds:

10 Scap. Retraction
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Push Press – Toes to Bar

7 Kettlebell Swings
7 Push Press
7 Row
7 Toes to Bar

CONDITIONING

“21 GUNS”

AMRAP 20:
21 Kettlebell Swings 24/16
21 Push Presses 43/30
21/15 Calorie Row
21 Toes to Bar

WMG WOD – WEDNESDAY 24.07.19 – “ANGRY JACKIE”

5 Deadlifts+5 Hang Muscle Cleans+5 Strict Press+5 Good Mornings,

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters

CONDITIONING
“HANGRY JACKIE”
3 Rounds For Time
50 Thrusters #20/15
10×10 mt Shuttle Spint
30 Pull-Ups

WMG WOD – WEDNESDAY 12.06.19 – “WRONG HELEN”

SKILLS & SPECIFIC WARM UP
Kipping – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“WRONG HELEN”
3 Rounds For Time
21 Kettlebell Swings #24/16
400 meter Run
12 Chest to Bar

WMG WOD – TUESDAY 28.05.19 “QUICK AND PAINFUL”

MOBILITY & WARM UP

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

SKILLS & SPECIFIC WARM UP

Deadlift

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts
5 Overhead Squats

2 Rounds, steadily building in two items

6 Deadlift
30 Sec Row
4 Box Jump over
3 Deadlifts

CONDITIONING

QUICK AND PAINFUL
3-9-15-21-15-9-3
Deadlifts #92/65
Cal Row
Box Jump Over

WMG – WEDNESDAY 17.04.19 – “CALVARIO”

MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats

CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press

AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row

AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 28.03.18

Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).