Deficit Push Ups

MG WOD – THURSDAY 14.10.21 – “MAYDAY, MAYDAY”

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

2 Rounds:
200 Meter Run
4 Push Ups
6 Knee to Elbow

CONDITIONING

“MAYDAY, MAYDAY”

For Time:

600m Plate Carry
then…
4 Rounds
15 Row Cals/Ski Erg
15 Deficit Push-ups
15 Toes to bar
then…
600m Plate Carry
*Load: #20/10

GW WOD – THANKS GOD IT’S FRIDAY 23.03.18

WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Sumo Deadlift High Pull ( Empty Bar )
10 Push Ups
10 Bent Row ( Empty Bar )

MOBILITY & SKILLS
Clean Warm up – Ring Dips

CONDITIONING
For Time
30-20-10 Hang Power Clean #50/35
15-10-5 Ring Dips
3-2-1 Rope Climb
Time Cap 10 Minutes

ACCESSORY WORK*
Strict Toes To Bar 3×12-15
GHD Sit-Ups 3×15-20
Back Extensions (no weight) 3×15-20
Barbell Roll-Outs 3×10-12
*Only for more than 6 month of experience

WMG WOD 010317

WARM UP
1000m Row/800m Run; Then 3 rounds of:
10 Push Ups
20 Double Unders / 60 Single Unders
20 PVC Pass Throughs
10 Cal Row/100m Run

MOBILITY & SKILLS
Shoulders – Clean Warm Up – Med Ball Clean

CONDITIONING
For Time
50-40-30-20-10
Wall Ball Shots #9/6
Double Unders
Deficit Push Ups