WMG WOD

WMG WOD – MONDAY 04.01.21 – ZUFFIA, ZUFFIA, E ZUFFIA…

MOBILITY&WARM UP

3 Rounds

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

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

CONDITIONING

“ZUFFIA, ZUFFIA, E ZUFFIA…”
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Run
Directly into…
5 Rounds of “Pistol Cindy”
5 Push Ups
10 Pistol Squats
15 V-Ups
Increasing the weight and resting as needed between each round of bear complex.

WMG WOD – WEDNESDAY 30.12.20 – “MINIMUM SCALE”

MOBILITY&WARM UP

3 Rounds

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

SKILLS & SPECIFIC WARM UP

Warmup Set 1

10 Lunges
20 Single Unders
5 Burpees

Build to Workout Weight

Warmup Set 2

5 Burpees Over The Dumbell
10 Double Unders
10 DB Lunges

CONDITIONING

“MINIMUM SCALE“

For Time
30-20-10 DB Lunges#22.5/15
60-40-20 Duoble Unders
Rest 1/1 Then:
20-40-60 Double Unders
10-20-30 Burpees Over The Dumbell

WMG WOW – SATURDAY 19.12.20 – “PAINFUL”

MOBILITY & WARM UP

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

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

2 Rounds, steadily building in two items

2 Deadlifts
10 Double Unders
2 Burpees Box Jump Over

CONDITIONING

“PAINFUL”
AMRAP 20′
5 Deadlifts #102/70
25 Double Unders
5 Burpees Box Jump Over

WMG WOD – WEDNESDAY 09.12.20 – “SUICIDE SQUAD”

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
Squat Therapy – Overhead Squat
5′ to find Weight Work

CONDITIONING

“SUICIDE SQUAD”

AMRAP 15′
9 Overhead Squats #61/43
15 Cal Row
21 Burpees Over The Row

WMG WOD – SATURDAY 28.11.20 – “SINISTER DAY”

MOBILITY & WARM UP
5×200 Meter Run
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

Front Squat
1 Round
5 Front Squats #Weighted work
20 Double Unders
10 Box Jump Over

CONDITIONING

“SINISTER DAY”

5 Rounds x 3min On/1 Off
12 Front Squats #52/38
24 Double Unders
Max Box Jump Over in Remaning Time

WMG WOD – WEDNESDAY 18.11.20 – “KANGAROO”

MOBILITY&WARM UP

10 Minutes For Quality

200 Meter Run
20 Plank March
10 Hip Bridges
5 Dynamic Squat Stretch
20 Flutter Kicks (count every 4)

SKILLS & SPECIFIC WARM UP

10′ Practice Double Unders

CONDITIONING

“KANGAROO”
EMOM x 20 Minutes:
Min 1: 20 Goblet Squats #24/16
Min 2: Max Reps Double Unders
Min 3: 20 Sit Ups
Min 4: Rest

Score i max Double Unders

WMG WOD – SATURDAY 07.11.20 – “BAT GIRL”

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

1SKILLS & SPECIFIC WARM UP
1 Round
5 Overhead Squats #20/15
200 mt Run
50 Lateral Burpees

CONDITIONING

“BAT GIRL”

5 Rounds: Time cap 20′
20 Overhead Squats #20/15
400 mt Run
20 Lateral Burpees

WMG WOD – WEDNESDAY 07.10.20 – “WAFFLE”

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH

CONDITIONING

“Waffle”

3 Rounds: Time cap 20′
50 Power Snatch #35/20
100 Double Unders
50Mt Bear Crawl

WMG WOD – WEDNESDAY 30.09.20 “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

*compare to 07.02.20

WMG WOW – SATURDAY 26.09.20 “SHOULDERS AND HEART”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 15 (4 Rounds)
1- 200mt Run
2- 50″ Jump Rope
3- 10 Walkout
4- 15 Sit-ps

SKILLS & SPECIFIC WARM UP

15′ Practice Hand Stand Push Up- DB Thruster

CONDITIONING

“SHOULDERS AND HEART”

3-9-15-21-15-9-3
DB Thruster #22.5/15
Hand Stand Push Ups
Every Set 50 Double unders