Category: WMG WOD

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

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WMG WOD – WEDNESDAY 24.07.19 – “ANGRY 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

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WMG WOD – WEDNESDAY 12.06.19 – “WRONG HELEN”

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

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

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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

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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).

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WMG WOW – SATURDAY 06.04.19 – TRAIN WITH A COACH “CRAZY HULK”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
1:00 / :45s / :30s Row
After each Round, complete:
4 Spiderman + Reach (each side)
4 Inchworms
4 Cossack Squats (each side)

2 Rounds:
:45s Alternating Warrior Squat
5 Scap Retractions
:15s Deadhang Hold
15 AB-Mat Sit-Ups

1 Round:
2:00 Laying Front Rack Stretch

2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP
After building steadily to our working weight on the Kettlebell & Barbell

2 Round, at low intensity (walk-through pace).
5×10 mt shuttle sprint
4 Alternating Kb Hang Clean & Jerk 4 Box Jump Over
12/8 cal Row

CONDITIONING

“Crazy Hulk”

For Time:
50 Kb Hang Clean and Jerks #24/16
50 x10mt Shuttle Sprint 50 Toes To Bar
50 Single Arm Kb Thrusters #24/16
50 Cal Row
50 Box Jump Over #60/50 Every 50 Reps 5 D-Ball over The Shoulder

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WMG WOD -THANKS GOD IT’S FRIDAY 29.03.19 – “JACKIE PLAY BALL”


MOBILITY & WARM UP
500-350-200-100 Meter Row
After each set:
10 Hollow Rocks 
10 Superman Rocks 
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
Wall Ball Clean

1 Round 10 Double Unders, 7 Wall Ball, 4 Box Jump
1 Round 10 Double Unders 5 Wall Ball, 5 Box Jump Over
1 Round 10 Double Unders, 7 Wall Ball, 4 Box Jump, 5Wall Ball, 5Box Jump Over

CONDITIONING
“JACKIE PLAY BALL”
3 Rounds For Time
50 Wall Ball #9/6
40 Double Unders
30 Box Jump Over #60/50

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WMG WOD – TUESDAY 26.03.19 – “REDUNDANCY”

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 Toes To Bar

CONDITIONING
“REDUNDANCY ”
5 Rounds For Time
25 Kb Swing #24/16
50 Double Unders
25 Toes To Bar

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WMG WOD -THANKS GOD IT’S FRIDAY 08.03.19 – “ONE MINUTE FOR 19.3”

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


2 Rounds 
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Stiff-Legged Deadlifts (Snatch grip)
5 Overhead Squats

CONDITIONING

ONE MINUTE FOR 19.3

EMOM 20 Minutes:
Minute 1 – 5 Pausing Overhead Squats #50% 1RM Snatch
Minute 2 – 25 Double Unders
Minute 3 – 8 Suitcase Deadlift + 6 DB Hang Clean & Jerk
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Row/Bike



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WMG WOD – WEDNESDAY 06.03.19 “RAINBOW”

MOBILITY & WARM UP

2 Rounds: :30s Light Row + :30s Reverse Samson :30s Moderate Row + 10 Dowel Passovers + 5 Overhead Squats :30s Fast Row + :30s Walkouts + 10 Good Mornings

SKILLS & SPECIFIC WARM UP 5 Clean Deadlifts3 Hang Muscle Clean3 Hang Power Clean3 Push Press3 Push Jerk
2 Rounds 10 Double Unders, 5 Deadlift #50/75%, 6 Lateral Burpees, 2 Strict Pull Ups

CONDITIONING “RAINBOW”, 20 minute Time Cap: 8 Deadlifts #100/70 20 Lateral Burpees 50 Double Unders 1 Rope Climb 8 Ground To Over Head #60/40 20 Toes To bar 50 Double Unders 1 Rope Climb 8 Deadlifts #100/70 20 Chest To Bar Pull Ups 50 Double Unders 1 Rope Climb

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