Burpees Box Jump

MGW WOW – WEDNESDAY 19.08.20 – “JUMP BY JUMP”

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
Clean Warm Up; then: 2 Rounds, Rest 1-2 min
200 mt Run + 3 Burpees Box Jump + 2 Squat Clean

CONDITIONING
“JUMP BY JUMP”
5 Rounds For Time
400 Meter Run
15 Burpees Box Jumps #60/50
9 Squat Clean #61/40

MG WOD – TUESDAY “DON’T STOP THE MUSIC” 26.11.19

WARM UP
3 Rounds Of:
30 KB SWINGS (LIGHT WEIGHTS)
20 HOLLOW BODY ROCKS
10 SPIDER-MAN & REACH (EACH SIDE)
5 SCAP RETRACTION

MOBILITY & SKILLS
PRACTICE OF T2B-DU

CONDITIONING
“DON’T STOP THE MUSIC”

AMRAP in 20 minutes
Continue until 4 minutes:
50 Double-Unders
25 Toes-to-Bars
5 Burpee Pull-Ups
If completed before 4 minutes, continue until 8 minutes:
50 Double-Unders
20 Toes-to-Bars
10 Burpee Pull-Ups
If completed before 8 minutes, continue until 12 minutes:
50 Double-Unders
15 Toes-to-Bars
15 Burpee Pull-Ups
If completed before 12 minutes, continue until 16 minutes:
50 Double-Unders
10 Toes-to-Bars
20 Burpee Pull-Ups
If completed before 16 minutes, continue until 20 minutes:
50 Double-Unders
5 Toes-to-Bars
25 Burpee Pull-Ups
Athlete’s score will be the number of reps completed.
COMPARE TO 22-12-2017

G WOD – THURSDAY 26.09.19 – “THE OTHER FACE”

MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP
Work 10′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“THE OTHER FACE”
21-18-15-12-9
Burpees Box Jumps #60/50
Handstand Push Ups
Time Cap 18′

MG WOD – WEDNESDAY 18.09.19 – “GOODBYE”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
250 mt Row/200 mt Run
Then
2 Rounds Not For time
30 mt Skip
15 Ab-Mat Sit Ups
30 Leg Swing Each Leg (Front)
15 Lateral Squats (each side)
30 Downward Dog Alternate Toe Touch

SKILLS & SPECIFIC WARM UP

Kipping – Pose Running

2 Rounds:
100 Meter Run
4 Chest To Bar
6 Box Jumps

CONDITIONING

“GOODBYE”

For Time:
Buy In 800 mt Run; then:
3 Rounds
10 Chest To Bar
12 Burpees Box Jump over
Cash Out 800 mt Run

G WOD 140917

WARM UP
500 mt Easy Row; Then, 2 rounds of:
5x/Leg Box Step Ups
5 Sun Salutation
10 Hand Release Push Ups
10 Hollow Body Rock

MOBILITY & SKILLS
Hips – Shoulders – Ring Dips

STRENGHT*
A) Power Clean & Power Jerk
2x #60% – 2x #65% – 2x #70%
B) Clean Pull
3×3 #80%
C) Back Squat
3×3 #65%

CONDITIONING
For Time:
18-15-12-9-6
Toe to Bar
Over the Box Burpees #60/50
Ring Dips

ACCESSORY WORK*
100 mt Shuttle Run
100 DU
2K Row
100 DU
100 mt Shuttle Run

GW WOD 130916

Warm-up:
20 mt Bear Crawl
20 Push-ups
20 mt Crab Walk
20 Jump Squats
20 mt Burpee broad jumps
20 Mountain Climbers
Jog 400m

Mobility & Skills:
Clean Warm Up – Box Jump

4 Rounds For Time
22 Burpees Box Jumps #60/50
11 Squat Cleans #60/40