Barbell Complex

WM WOD – MONDAY 22.10.18

MOBILITY & WARM UP
10 minute Stretch Arounds Trouble Area; Then :
EMOM 12 Minutes:
1 – 20/30 Double Unders
2 – 20 Alternate Kb Swing
3 – 45 sec Row/Bike
4 – 5 Spiderman & Reach each Side

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squats
3 Rounds Not For Time
3 Walkout + 3 Warriors Strecth each Side + 5 Slow Overhead Squats (Empty Bar)

CONDITIONING
AMRAP 12
30 Double Unders
Overhead Complex Ladder #43/29
(1 Deadlift Snatch Grip +1 Hang Power Snatch + 1 Overhead Squat)
Add 1 Complex Every Rounds

W WOD – THANKS GOD IT’S FRIDAY 28.09.18 – IT’S TIME TO COMPLEX

MOBILITY & WARM UP
10′ Banded stretch Arounds Trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
Then:
2 Rounds:
30s Samson Stretch each side
30s Alternating Samson Stretches
30s Squats Strech

SKILLS
CLEAN WARM UP:
Then
A) Every 1’30” for 4 Sets of the Complex:
1 Clean Pull
2 Hang Power Cleans
3 Front Squats
Score is max weight in last round

B) Only Advanced* Athletes continued with a ladder:
7 rounds for max reps
1 minute max reps Squat Clean starting at #61/40
Rest 1 minutes
Continue up ladder adding #10/5 kg to the bar Untill Failure
*the advanced are the athletes with over a year of experience

WMG WOD 140617 “Happy Birthday Damiano”

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Clean Warm up

CONDITIONING
“Happy Birthday Damiano”
Three AMRAPs in 26 minutes
AMRAP in 8 minutes
6 Hang Squat Clean #60/40
46 Double Unders
14 Bar-Facing Burpees
Rest 1 minutes
Then, AMRAP in 8 minutes
6 Power Cleans #60/40
46 Cal Row
14 Pull-Ups
Rest 1 minutes
Then, AMRAP in 8 minutes
6 Push Press #60/40
46 Double Unders
14 Box Jump-Overs #60/50