MW WOD – SATURDAY 27.02.21 –”OPEN 19.1” MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”
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Cal Row

Home / Posts Tagged "Cal Row"

Tag: Cal Row

MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Mad Ball Thruster
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Wall Balls #9/6
10 Cal Row

CONDITIONING
“OPEN 19.1”

AMRAP in 15 minutes of:
19 Wall Balls #9/6
19 Cal Row

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MW WOD – THRURSDAY 04.02.21 – “UNTIL THE LAST REP”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10  Plank Scap Retractions 
10 Warrior Squat 
5 Wall Squat
5 Push Ups

SKILLS & SPECIFIC WARM UP
2 rounds: (1′ Min. Rest each round)
10/8 Cal. Row
4/6 Bench Press

CONDITIONING
“UNTIL THE LAST REP”

4 rounds:
3 mins Each Round of:
20/15 Cal. Row
Max Rep. Bench Press #60/40

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GW WOD – WEDNESDAY 27.01.20 –”EASY TO SEE”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press

SKILLS & SPECIFIC WARM UP
10′ Practice Hand Stand Push Up – Clean

CONDITIONING
“EASY TO SEE”

AMRAP 20 minutes:
1 Deficit Strict Hand stand Push Up
1 Power Clean #81/55
9/6 Cal. Row

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WM WOD – TUESDAY 14.12.20 – “JEAN GREY” –

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING

“JEAN GREY”

5 Rounds For Time′
10-8-6-4-2- Squat Clean
20-16-14-12-10 Cal Row

CLEAN
65%-70%-80%-85%-90% of 1RM
(07.12.20)

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GWM WOW – SATURDAY 05.12.20 – “CASTLE”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Plank Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
10′ HSPU PRACTICE

CONDITIONING

“CASTLE”

EMOM 24′
10 Strict Handstand Push Ups
12 KTB Over Head Squat #24/16 (One Arm)
14 KTB Hang Power Clean #24/16 (One Arm)
16 Cal Row

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MGW WOD – WEDNESDAY 21.10.20 – “ARROWS”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Deadlift

2 Rounds, increase intensity and weight
6/4 Calorie Row + 2 Burpees Over The Row + 4 Deadlift

CONDITIONING

“ARROWS ”

AMRAP 15′:
12/9 Calorie Row
8 Burpees Over The Row
12 Deadlift #82/56

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WM WOD -TUESDAY 22.09.20 – “THE PERFECT TARGET”

MOBILITY & WARM UP

12 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot

CONDITIONING

“THE PERFECT TARGET”

For Time
50 – 40 – 30 – 20 – 10
Wall Ball #9/6
25 – 20 – 15 – 10 – 5
Cal Row

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GWM WOW – SATURDAY 22.08.20 – “Pss… Chipper”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – Power Snatch

CONDITIONING
“Pss… Chipper”
For Time
15 Power Snatch #60/48
30 Toe To Bar
45 Cal Row
30 Toe To Bar
15 Power Snatch #60/48

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WGM WOD – THURSDAY–11.06.20 – “10 IS PERFECT”

MOBILITY & WARM UP

10 Minute Running Clock

30 Jumping Jack
20 Hollow BodyRock   
10 Alternate Spiderman (5xside)
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP

Power Snatch-Toe To Bar

CONDITIONING

“10 is perfect”

EMOM 15′:
1) 10 POWER SNATCH #43/35
2) 10 T2B
3) 10 CAL ROW

Read More
MGW WOD – SATURDAY 01.02.20 – “FOUR LOKO”

MOBILITY&WARM UP

2 Rounds Not For Time

200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP
Burgener Warm Up
5 Good Mornings + 5 Elbow Rotations
5 Back Squats + 5 Hang Muscle Snatch
5 Stiff-Legged Deadlifts Snatch Grip + 5 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Squat Snatch

CONDITIONING

“Four Loko”

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Power Snatch #52/35

Read More

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