MG WOD – TUESDAY 17.11.20 – “SHINY ARMOR” MG WOD – TUESDAY 17.11.20 – “SHINY ARMOR”
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Body Armor Wod

Home / Posts Tagged "Body Armor Wod"

Tag: Body Armor Wod

MG WOD – TUESDAY 17.11.20 – “SHINY ARMOR”

MOBILITY & WARM UP

12 Minutes For Quality

5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms

SKILLS & SPECIFIC WARM UP

Pose Running

CONDITIONING

“SHINY ARMOR”

AMRAP 20 min
600 mt Run*
10 Burpees* (IF YOU DON’T HAVE A VEST, PERFORM 15 BURPEES)

*If you have a vest wear it #9/6

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#IORESTOACASA WOD – THANKS GOD IT’S FRIDAY – 15.05.20 – “BERGERON DBEEP TEST”

MOBILITY & WARM UP

4 Rounds

30 Seconds Slow Air Squats
30 Seconds Spiderman + Reach Video
30 Seconds Down Dog Video

4 Rounds

20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers Video

SKILLS & SPECIFIC WARM UP

3 set PVC Barbell Warmup

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

CONDITIONING

“Bergeron DBeep Test”

On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees

After 10 Rounds: Add 1 Rep to Each Movement

BODY ARMOR
Accumulate 5 minutes of Single Arm Plank change arm when you need

Every Stop: 10 Sit-Ups

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MG WOD – MONDAY 27.05.19 – “MURPH”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
2 rounds: 200 mt Run, + 2 Rounds Of Cindy

CONDITIONING

“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run

If You have a Vest or Body Armor wear it Vest #9/6

Partition the Pull-Ups, Push-Ups, and Squats as needed.

*compare to 28.05.18

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MONDAY 28.05.18 – MEMORIAL DAY – “MURPH” – Road to The Spartan Race –
WARM UP
2 Rounds not For Time
40 mt Skip
20 PVC Shoulder Dislocated
20 mt Walking Lunges
10 Ring Rows
10 Hand Release Push Ups
 
CONDITIONING
For Time
1600 mt Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1600 mt Run
If You have a Vest or Body Armor wear it Vest #9/6
 
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a 1600 mt Run.
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MG WOD – THANKS GOD IT’S FRIDAY 11.05.18

WARM UP
5′ Practice Double Unders; Then:
AMRAP 6′ of:
15 Butterfly Sit Ups
20 Walking Lunges
30 Jumping Jack
4 Inch Worms

MOBILITY & SKILLS
Shoulder – Hips – Kipping – Air Squat

CONDITIONING
5 rounds For time
400 mt Run
5 rounds of Cindy
If You Have a Vest or Body Armor, Wear It #9/6

ACCESSORY WORK
Superset 1
Dumbell Deadlift below knees 3×8
Dumbbell bench press 3×6-8
Superset 2
Dumbbell pollover 3×12
Incline dumbbell flyes 3×10
Superset 3
Wide grip lat pulldowns 3×12
Back extensions 3×12

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DAY OFF!!! – SUNDAY 15.04.18

DAY OFF!!!

“Quando qualcuno condivide, tutti vincono.”
JIM ROHN

 

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MG WOD – TUESDAY 10.04.18

WARM UP
Complete 3 Rounds Not For Time
5 Pull Ups / 10 Ring Row
20 Double Unders / 40 Single Unders or Skips
20 PVC Pass Throughs
10 Cal Row/100m Run

MOBILITY & SKILLS
Ankle – Hips – Kipping – Ring Dips

CONDITIONING
5 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Ring Dips
If You Have a Vest or Body Armor, Wear it #9/6

ACCESSORY WORK
3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions
Rest 2:00

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G WOD 240817 – “…And Stop With This Cindy” –

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

MOBILITY & SKILLS
Burgener Warm Up – Squat Therapy

STRENGHT
A) Hang Snatch
4x#60% – 4×65% – 3×4#70%

B) Hang Snatch Pull
5x#70% – 5×75% – 3×5#80%

C) Front Squat
5x#75% – 1x#80% – 5x#75% – 1×85% – 5x#75% – 1×90%

CONDITIONING
“…And Stop With This Cindy”
AMRAP in 25 minutes
5 Handstand Push-Ups
10 Box Jump #60/50
1 Rope Climb #4.5m
If you have a weight vest wear it.

Read More

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  • MG WOD – THANKS GOD IT’S FRIDAY 26.02.21 – “FINALLY”
  • W WOD –THURSDAY 25.02.21 – “DEADLIFT”
  • GW WOD – WEDNESDAY 24.02.21 –”IRON FIST”

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