Bear Crawl

MGW WOD -WEDNESDAY 26.07.23 – “OUTBOARD”

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 mt Shuffle Side Walk x Side
30 sec Bent Knee Hollow Hold
5 Pancake 3 Way Reach x each position

1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders

1 set:
10 KB good mornings
10 box step-ups #60/50
:20 double-unders or single-unders

SKILLS & SPECIFIC WARM UP

Kb Swing

10′ min Practice on Double Unders

2 round:
Run 200 m
10 mt Bear Crawl
10 Russian KB swings

CONDITIONING
“OUTBOARD”

3 rounds for time
1000 mt Row
30 mt Bear Crawl
30 KB Swings #24/16

G WOD – TUESDAY 18.10.22 – “WHAT?”

WARM UP MOBILITY & WARM UP

Set 1
10 ATY Raises
20 Hand Release Push-ups
30 Shoulder Taps in Plank
40 Skier Jacks
Set 2
10m Bear Crawl
:20 Pike Hold
10m Crab Walk
:20 Pike Push-ups
Set 3
5 Wall Walks
20 Air Squats
:30 Handstand Hold

MOBILITY & SKILLS
Handstand Push Up – WS Walk

Set 1
:20 Plank Hold
Rest :10
:20 Pike Hold
Rest :10
:20 Handstand Hold
Rest :10
Set 2
:30 Air Squats
Set 3
:20 Bear Crawl
Rest :10
:20 Wall Walk
Rest :10
:20 Handstand Walk
Rest :10
Set 4
:30 Air Squats
Set 5
:20 Pike Push-ups or Push-ups
Rest :10
:20 Handstand Push-up Negatives
Rest :10
:20 Handstand Push-ups
Rest :10

CONDITIONING
“WHAT?”

For Time:
2:00 Handstand Hold
100 Squats
1:30 Handstand Walk (for
distance) – 50m Bear Crawl
100 Squats
15 Handstand Push-ups

GW WOD – BENCHMARK SATURDAY 08.10.22 – “FAT AMY”

WARM UP

Set 1
300m Jog + 5 Inchworm
:45 Plank
Set 2
300m Jog + 5 Walkout
:45 Right Side Plank
Set 3
300m Jog + 5 Push Ups
:45 Left Side Plank
Set 4
300m Jog + 5 Burpees
:45 Plank

SKILLS & SPECIFIC WARM UP

Air Squat – KB Swing

CONDITIONING
“FAT AMY”

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings #24/16

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings 24/16

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

GWM WOD – TUESDAY 01.06.22 – “MINIMALIST”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100 Mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS & SPECIFIC WARM UP

Running Warm Up

2 Rounds:
10Mt bear Crawl
10Mt DB Front Rack Carry
100Mt Backward Run

CONDITIONING
“MINIMALIST”

5 Rounds For Time:
15 Mt. Bear Crawl
45Mt DB Front Rack Carry #24/16
200Mt Backward Run

WOW 170916

IT’S TIME TO WEEKLY CHALLENGE!!!

Warm Up
800 mt Jog;
3 rounds
10 Walking lunges
10 Pogo hops
10 PVC good mornings
10 Cossack lunges

Mobility & Skills
Squat Therapy – Low Back – Hip – Shoulder

” CARSE “
21-18-15-12-9-6-3 Reps for Time
Squat Clean #43/30
Double-Unders
Deadlift #80/60
Box Jump #60/50
Begin each round with a 50 meter Bear crawl