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MGW WOD -THANKS GOD IT’S FRIDAY 05.06.20 -“THREE TIMES”

MOBILITY & WARM UP

30 Seconds Single Unders
30 Seconds Lateral Squats
30 Seconds Active Spidermans

30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers

30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops

30 Seconds Single Unders
30 Seconds Goblet Squats
30 Seconds Slow Burpees

SKILLS & SPECIFIC WARM UP

Squat Therapy

CONDITIONING

“Three Times”

AMRAP 4:
Buy-In: 50 Double Unders
Into Max Rounds:
6 Close Grip Push Ups
12 Alternate Dumbbell Snatch #22,5/15

Rest 2 Minutes

AMRAP 4:
Buy-In: 50 Double Unders
Into Max Rounds:
6 Push Ups
12 Goblet Squats #22,5/15

Rest 2 Minutes

AMRAP 4:
Buy-In: 50 Double Unders
Into Max Rounds:
6 Wide Grip Push Ups
!2 Single arm Dumbbell Overhead Squats #22,5/15

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

MGW WOD – WEDNESDAY 17.10.18 – “GIVE ME FIVE”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 AB-Mat Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Clean Warm Up

CONDITIONING
“Give me Five”
In a 6′ Window:
400mt Run
AMRAP:
12 Squat Clean #0.75 BW
12 Box Jump #60/50
Rest 2′
In a 6′ Windows
400mt Run
AMRAP:
9 Squat Clean #0.75 BW
9 Box Jump Over #60/50
Rest 2′
In a 6′ Window:
400mt Run
AMRAP:
6 Squat Clean #0.75 BW
6 Burpees Box Jump Over 60/50

MG WOD – TUESDAY 31.10.17 – TRICK OR TREAT?

WARM UP
10x10m shuttle
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Wall Ball Clean
15 Shoulders Dislocate
20 Hollow Body Rock
10 Superman Hold

MOBILITY & SKILLS
Hips – Shoulders – Kipping

CONDITIONING
“TRICK OR TREAT?”
For Time
Buy in 800 mt Run; Then:
27-21-18-15-12-9-6-3
Pull-ups
Burpees
Push-ups
Sit-ups
Squats
Cash Out 1000 mt Row

GWM “HAPPY BIRTHDAY WOD” 200417

WARM UP
800mt Jog/1000Row; then
AMRAP 6′ of:
15 Air Squats
15 Butterfly Sit Ups
10 Wall Balls
4 Inch Worms

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
“Happy Birthday Alessandro!!!”
AMRAP 26′:
Buy in: 35 Handstand Push Ups
20 Toe to Bar
4 Man Makers #20/12,5 ( DB or KB )
19 Wall Ball Shots #9/6
82 Double Unders
Cash out: 35 Burpees