Challenge Wod

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING
“BARBELL & Co.”

For time in a 45 min Time Cap (with a Partner):

4k Bike Erg

75 Box Jump Over

2k Row

60 Front Squats #50%BW

2k Row

45 Pull Ups

1k Ski Erg

30 Front Rack Lunges #50%BW

800 mt Weighted Run Together #25

SUNDAY 02.02.20 – QUOTES OF THE WEEK – DAY OFF!!!

DAY OFF!!!

“Se un corridore deve per forza individuare un avversario da battere, lo cerchi nel se stesso del giorno prima.”
HARUKI MURAKAMI

MG WOD – MONDAY 27.05.19 – “MURPH”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
2 rounds: 200 mt Run, + 2 Rounds Of Cindy

CONDITIONING

“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run

If You have a Vest or Body Armor wear it Vest #9/6

Partition the Pull-Ups, Push-Ups, and Squats as needed.

*compare to 28.05.18

W WOD – MONDAY 30.07.18 – “LIFT ME UP”

WARM UP
40 Hand To Hand Swing ( Light Kettlebell)
30 Alternate Clean & Jerk
20 Floor Press ( 20 each )
20 Halo
10 Armbar

MOBILITY & SKILLS
Clean Warm Up – Press (strict, push, jerk)

CONDITIONING
“LIFT ME UP”*
For Time
Lift 2500/1500 Kg Ground-to-Overheads (anyhow)
Athletes must lift a barbell ground-to-overhead, any way they wish, to accumulate 2500/1500 Kg. Athletes can choose from the following weight/rep combinations:
*compare to 25.01.18

Men
70 x 36 reps
60 x 42 reps
43 x 58 reps
35 x 71 reps

Women
45 x 33 reps
40 x 38 reps
35 x 43 reps
25 x 60 reps

MONDAY 28.05.18 – MEMORIAL DAY – “MURPH” – Road to The Spartan Race –

WARM UP

2 Rounds not For Time

40 mt Skip

20 PVC Shoulder Dislocated

20 mt Walking Lunges

10 Ring Rows

10 Hand Release Push Ups

CONDITIONING

For Time

1600 mt Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1600 mt Run

If You have a Vest or Body Armor wear it Vest #9/6

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a 1600 mt Run.

WOW – WEDNESDAY 28.03.18 – “CALVARIO” –

WARM UP
10x15m shuttle
Then, 2 rounds of
5 Leg Box step-ups #50/40
10 Hang Power Clean (Empty Bar)
10 Front Squat (Empty Bar)
10 Sumo Deadlift High Pull (Empty Bar)
10 Hand-release push-ups

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING*
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press

AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row

AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 12.04.17

Complete all three AMRAPs including rest between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).

WOW “Challenge The Team Red Rogue” 151016

Rest Day!!!
Or…accepts the weekly challenge!

Warm-up:
20 Judo push-ups
20 Knees to elbows
20 Depth jumps off bench
20 V-ups
20 Walking lunges
Jump Rope 2 minutes

Mobility & Skills
Clean Warm Up PVC/Barbell

Challenge the Rogue Team Red Champions!
Team Wod
A) 10′ to Estabilish:
1 rep max Hang Power Clean

Rest 5′

B) For Time
100 Double Unders
25 Toes To Bar
25 Deadlift #100/70
50 Box Jump Over #60/50