emom wod

WM WOD – TUESDAY 30.07.19 – “DO IT… FAST”

MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Row
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP

Clean Warm Up

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
30sec Rest
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses

3 Rounds, Increase loading and pace through the rounds
3 Power Clean and Jerks
10 Double Unders
2 Power Clean and Jerks

CONDITIONING

“DO IT…FAST”

For Time, with a 9:00 Time Cap:
50 Clean & Jerk #52/38
On the Minute – 20 Double Unders

MGW WOD -THANKS GOD IT’S FRIDAY 22.03.19 – “1X12… EQUAL 19.5”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
15 AB-Mat Sit Ups
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Walkout

2 Rounds through, rotating stations every :30s:
Slow Wall Squats
Banded Pull-Aparts
Warrior Squats
Empty bar Deadlifts
Cossack Squats
Rest 1:00

SKILLS & SPECIFIC WARM UP

Deadlift, Kipping

CONDITIONING

“1X12… EQUAL 19.5”
3 Rounds for time
1:00 Row+18 AbMat Sit-Ups
1:00 Airdyne+12 Pull Ups
1:00 Row+18 AbMat Sit-Ups
1:00 Airdyne+12 Deadlifts #102/70

MWG WOD -THANKS GOD IT’S FRIDAY 15.03.19 – “TWO MINUTE GLORY”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
5 Dowel Passovers + 5 Dowel OHS
3 Walkout

2 Rounds
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Presses (behind the neck)
5 Stiff-Legged Deadlifts
5 Hang Muscle Squat

CONDITIONING
“TWO MINUTE FOR GLORY”
“On The 2:00” x 3 Rounds (18:00):
A) 12/9 Calorie Row, 7 Power Clean , 7 Front Squats
B) 12/9 Calorie Row, 12 AB-Mat Sit-Ups
C) 12/9 Calorie Row, 7 Thrusters, 7 Pull-Ups
Rx – Barbell – 35/25

WMG WOD -THANKS GOD IT’S FRIDAY 08.03.19 – “ONE MINUTE FOR 19.3”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms

2 Rounds
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Stiff-Legged Deadlifts (Snatch grip)
5 Overhead Squats

CONDITIONING

ONE MINUTE FOR 19.3

EMOM 20 Minutes:
Minute 1 – 5 Pausing Overhead Squats #50% 1RM Snatch
Minute 2 – 25 Double Unders
Minute 3 – 8 Suitcase Deadlift + 6 DB Hang Clean & Jerk
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Row/Bike

WMG WOD -THANKS GOD IT’S FRIDAY 22.02.19 – “THE DAY BEFORE”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms

SKILLS & SPECIFIC WARM UP

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts
5 Overhead Squats

CONDITIONING

On the Minute x 16
Minute 1 – 10 DB Overhead Squats
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 TTB + 8 DB Snatches #22,5/15
Minute 4 – 40 Sec Wall Climb

WM WOD – THANKS GOD IT’S FRIDAY 29.12.17

WARM UP
40 Hand-to-hand Swings
30 Alternating Floor Press
20 Clean & jerk, Switch hands each rep
20 Goblet squat
20 Halo

MOBILITY & SKILLS
Hips – Shoulders

CONDITIONING

6 Rounds
21 -18 – 15 – 12 – 9 – 6
Deadlift # BW
100m Shuttle Sprint

ACCESSORY WORK
EMOM 10 minutes
Odd – 3 Push Jerks #70%
Even – Max Cal Row in 30″