Tag: Burpees Pull Ups

WG WOD – MONDAY 20.06.22 – “PINEAPPLE”

WARM UP

Set 1: AMRAP 5
:20 Barbell Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Counterbalance Front Squats
:20 Kip Swings
:20 Strict Press

.SKILLS & SPECIFIC WARM UP

Kipping – Pull Up – Thrusters

EMOM 10′
2 Strict or Strict Weighted Pull-ups

Set:

7 Thrusters #20/15
7 Pull-ups or Pull-up Modifications

CONDITIONING
“PINEAPPLE”

5 ROUNDS FOR TIME
25 Thrusters #20/15
25 Burpees Pull Ups

Scaled

5 ROUNDS FOR TIME
15 Thrusters #20/15
15 Burpees Pull-ups

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WGM WOD – SATURDAY TEAM WOD 05.02.22 “31 HEROES”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Thrusters

CONDITIONING
“31 HEROES”

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

8 Thrusters #70/50

6 Rope Climb or Burpees Pull Ups

11 Box Jumps #75/60

While Partner B performs:

400 meter Sandbag Run #25

Partners switch after each Run.

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MG WOD – TUESDAY 25.09.18 – “G.I. JANE MEET FRIENDS”

MOBILITY & WARM UP
10′ Banded Stretch & Foam Rolling; then:
2 Rounds Not for Time
200 m Jog
5 Slow Scap Retractions
5 Kip Swings
1-3 Pull-Ups
15 Double-Unders
Directly
into
2 Rounds Not for Time
200 mt Row
5 Pushups
5 Spiderman and Reach, each leg
10 Sit-Ups
15 Double-Unders

SKILLS
Ring Dips – Handstand Push Ups

CONDITIONING
” GI JANE MEET FRIENDS”
AMRAP 12′
50 Double Unders
1 Round of: “JT ”
5 Handstand Push-Ups
10 Ring Dips
15 Push-Ups
40 Double Unders
1 Round of: ” Cindy ”
5 Pull Ups
10 Push Ups
15 Squats
30 Double Unders
1 Rounds of: ” G.I. JANE ”
Max Burpees Pull Ups
Untill End Of Time

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WOW – “And End Up In Beauty …” – GWM 100617

WARM UP
800 mt Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Wall Ball Clean
10 Hand-release push-ups
10 Sit-ups

MOBILITY & SKILLS
Press ( Strict; Push; Jerk ) – Burpees – Box Jump

CONDITIONING
“And End Up In Beauty …”
For Time
Buy In 75 Double Unders; Then:
50 Burpees Pull Ups
50 Box Jumps #60/50
50 Plate Overhead Walking Lunges #20/10
50 Shoulder-to-Overhead #45/30
50 Calorie Row

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