Cardio Wod

MG WOD -THANKS GOD IT’S FRIDAY 10.12.21 -BENCHMARK “ANNIE”

MOBILITY & WARM UP
800 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 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout

SKILLS & SPECIFIC WARM UP
10′ Practice of Double Unders
2 Rounds not for time of:
10 double Unders + 5 sit ups + 10 double Unders + 3 Sit Ups

CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 12.04.21

M WOD – MONDAY 23.09.19 – “FULLER CIRCLE”

MOBILITY & WARM UP

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

100 mt Run Calorie Bike
10 Double Unders
150 Meter Row
10 Double Unders
5 Calorie Bike

CONDITIONING

“FULLER CIRCLE”

For Time:
50/35 Calorie Assault Bike or Bike Erg
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike or Bike Erg

SUBSTITUTIONS

Calorie Assault Bike or Bike Erg

800 mt Run
75/50 Calorie Schwinn Bike

Double Unders

Reduce Reps
250 Single Unders
3 Minute Time Cap

M WOD – THURSDAY 08.02.18

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Pose Running – Row

STRENGHT
On a Running Clock every 120 seconds:
Snatch
3 – 3 – 3 – 3 – 3
Start weight @50% of 1 RM and add every Round

CONDITIONING
2 Rounds For Time
Row 500m
Rest 1 minute
Run 400m
Rest 1 minute
Row 250m
Rest 1 minute
Run 200m
Rest 1 minute

M WOD 110917

WARM UP
2 rounds
100 Jump rope singles
30 Squats
15 PVC shoulder dislocate
15 Push-ups
15 Pull-ups

MOBILITY & SKILLS
Low Back – Deadlift – Double Unders

STRENGTH
Deadlift
3-3-3-2-2 # BW
Rest 1′

CONDITIONING
5 Rounds for Total Reps
1 minute of Rowing (for calories)
1 minute of Shuttle Sprint on 10mt
1 minute of Double-Unders
1 minute Rest
Score is total reps after all 5 rounds, but the spirit of the workout is to try for as many reps as possible of each exercise, not just total score.