Double Unders

MG WOD -THANKS GOD IT’S FRIDAY 01.04.22 -BENCHMARK “ANNIE”

MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run

MOBILITY & SKILLS
Double Under

EMOM 10′
Odd : 5/10 Double Under•
Even : 5 V Up

CONDITIONING
“ANNIE”*

For Time:
50-40-30-20-10
Double Unders
Ab Mat Sit-ups

target time 10 min – time cap 12 min

*compare to 10.12.21

COOL DOWN

3 Set:

:15 Hand Stand Hold
5 Strict Hnad Stand
5 Kipping Hand Stand Push Up

MGW WOD – TUESDAY 26.10.21 – “SLINGSHOT”

MOBILITY & WARM UP

12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
Front Squat – Pull Up

CONDITIONING
“SLINGSHOT”

2 Rounds for Time:
100 Double Unders
15 Front Squats #61/43
10 Strict Pull-ups

Scaled Version

2 Rounds for Time:
150 Single Unders
12 Front Squat #43/30
8 Banded Pull Ups

MGW WOD – TUESDAY 21.09.21 – “DELIRIO”

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 + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Mad Ball Clean

CONDITIONING

“DELIRIO ”

30 min AMRAP:
2 km Row
then in remaining time
5 Strict Pull-ups
15 Sit-ups
30 Wall Ball #9-6

MGW WOD – MONDAY 13.09.21 – “HALF IS BETTER”

MOBILITY & WARM UP

12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk

CONDITIONING
“HALF IS BETTER”

2 Rounds for Time:
100 Double Unders
50 S2O #43/30
25 Toes-to-bar

Scaled Version

2 Rounds for Time:
50 Single Unders
25 S2O #30/20
15 Hanging Knee Raises

MG WOD – TUESDAY 27.07.21 – “KLING”

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:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge

SKILLS & SPECIFIC WARM UP
10′ Practice Double Under

CONDITIONING
“KLING”

4 Round For Time:
25 Row Cals
60 Double Unders

WM WOD – SATURDAY 10.07.21 –“ONE MAN”

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
OVERHEAD SQUAT

CONDITIONING

“ONE MAN”

3 Rounds for Time:
10 OHS, #61/43
50 Double Unders

WM WOD – TUESDAY 18.05.21 – “DOUBLE D” –

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

SKILLS & SPECIFIC WARM UP
10′ MIN PRACTICE DOUBLE UNDERS

CONDITIONING

“DOUBLE D”

10-30-50-30-10 reps for time:
DB Snatch #22,5/15
Double Unders

MG WOD – SATURDAY 24.04.21 – “THE GHOST”

MOBILITY & WARM UP

3 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats

3 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises

CONDITIONING

“The Ghost”
6 rounds, 1 min per
station, for max reps:
Row Calorie
Burpee
Double Under
Rest 1 min

MW WOD – WEDNESDAY 21.04.21 –”ONE AND HALF”

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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
Not For Time: (Wod Weight)
200 mt Run
10 Russian Swing
10 Goblet Squats
200 mt Run
5 American Swings

CONDITIONING
“ONE AND HALF”

For Time:
Run 800m
30 KB Swings #24/16
30 KB Goblet Lunges
Run 400m
15 KB Swings
15 KB Goblet Lunges

WM WOD -THANKS GOD IT’S FRIDAY 09.04.21 – “Open 11.1/14.1”

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
2 Rounds Noot For Time:
15 Double Unders
5 Power Snatches (increse weight)

CONDITIONING

“Open 11.1/14.1”
AMRAP 10 mins:
30 Double Unders
15 Power Snatches #30/20