Commemorative wod

GWM WOD – WEDNESDAY 14.02.19 “CROSSFIT MENTANA VALENTINE’S DAY”

MOBILITY & WARM UP

300-250-200-150-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Barbell Good Mornings
3 Hang Muscle Cleans
3 Empty Barbell Stiff-Legged Deadlifts
3 Hang Power Cleans

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull 2 Rounds 4 Burpees 4 Kb Sumo Deadlift High Pull 10 Cal Row 10 Double Unders 1 Rounds Of Cindy

CONDITIONING

“CROSSFIT MENTANA VALENTINE’S DAY”
With a Partner in 18 minutes Running Clock
AMRAP 4′
14 Burpees Over The Partner*
14 (I Go You Go) Kettlebell Sumo Deadlift High-Pulls #24/16 kg
1 minute Rest
AMRAP 4′
Partner A Max Row (calories)
Partner B Max Double Unders
AMRAP 4′
Partner B Max Row (calories)
Partner A Max Double Unders
1 minute Rest
AMRAP 4′
Syncro Cindy

*For the partner burpees, one partner holds plank while the other does a burpee and jumps over the planking partner.

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 18 minutes of work.

GWM WOD – WEDNESDAY 14.02.18 “CROSSFIT MENTANA VALENTINE’S DAY”

WARM UP
20m Bear Crawl
10 Push-Ups Hand Release
10m Crab Walk
20 Jump Squats
20m Burpee Broad Jumps
30 Mountain Climbers
Jog 400m

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
“CROSSFIT MENTANA VALENTINE’S DAY”
With a Partner in 18 minutes Running Clock
AMRAP 4′
14 Burpees Over The Partner*
14 (I Go You Go) Kettlebell Sumo Deadlift High-Pulls #24/16 kg
1 minute Rest
AMRAP 4′
Partner A Max Row (calories)
Partner B Max Double Unders
AMRAP 4′
Partner B Max Row (calories)
Partner A Max Double Unders
1 minute Rest
AMRAP 4′
Syncro Cindy

*For the partner burpees, one partner holds plank while the other does a burpee and jumps over the planking partner.

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 18 minutes of work.

SPECIAL WOD 01.11.17 – LA BATTAGLIA DI MENTANA –

HALLOWEEN WOD… CELEBRIAMO INSIEME I 150 ANNI DELLA BATTAGLIA DI MENTANA… SIETE TUTTI INVITATI A PARTECIPARE… SEI LONTANO? TI PIACE IL WOD? PARTECIPA CON I TUOI AMICI NEL TUO BOX E POSTA IL TUO RISULTATO…

WARM UP

40 Kb swings

30 Kb Ground to Overhead

20 Kb Sumo Deadlift

10 Kb Boot Strappers

10 Windmills. 5 per side

10 Armbars, 5 per side

MEMORIAL DAY: THE BATTLE OF MENTANA 3-11-1867
For Time “Menotti”
AMRAP in 9 Minutes Buy in 150 Double-Unders then:
3 Hang Squat Clean #60/40
11 Bar-Facing Burpees
“De Failly”
AMRAP in 9 Minutes
Buy in 150 Double-Unders then: 11 Power Cleans #60/40
18 Pull-Ups
“Garibaldi”
AMRAP in 9 Minutes
Buy in 150 Double-Unders then: 18 Box Jump-Overs #60/50
67 Wall Ball Shots #9/6
Then 1867 mt Run with Body Armour. Complete all three parts of the workout (“Menotti,” “De Failly,” and “Garibaldi”). Rest 4 Minutes between each part. Score is the total number of reps completed for all three parts