Hang Power Clean

WMG WOD -WEDNESDAY 18.05.22 – “EFFICENCY”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP
Shoulder Press – Hang Clean

3 Sets:
5-10 Strict Presses
5-10 Hang Power Cleans

CONDITIONING
“EFFICENCY”

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses #43/30

Each time you break, perform 50 double unders

Rest 4:00

From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans #60/43

Each time you break, perform 30 squats

GW WOD – MONDAY 27.12.21 –”DAMN MUSCLE UP”

WARM UP

3 Rounds, Not for Time:
:30 mountain climbers
10 ring rows
:30 shoulder taps
5 Judo Push Ups

Into 3 Rounds, Not for Time:
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses

SKILLS & SPECIFIC WARM UP
Ring Muscle Up – Clean Warm Up

CONDITIONING

“DAMN MUSCLE UP”

RX

3 rounds for time:
1:00 strict muscle-ups
10 Unbroken Hang Power Cleans #61/40

INTERMEDIATE

3 rounds for time:
7 strict pull-ups
10 Unbroken Hang Power Cleans #36/25

MW WOD – TUESDAY 02.03.21 – “TABATA 8 x 20/10” –

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
Clean – Push Jerk

CONDITIONING

“TABATA 8 x 20/10”

Tabata 8 x 20/10
Cal Row
Hang Power Cleans #43/30
Push Jerks #43/30
*Rest 1 minute between
movements

W WOD – MONDAY 22.06.20 – – “DT”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk

CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

*compare to 04.04.19

WG WOD – THURSDAY–04.06.20 – “WINNING LADDEER”

MOBILITY & WARM UP

EMOM 12′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
Clean-Thruster

CONDITIONING
“WINNING LADDER”
For Time: Time Cap 12′
6 Rounds
5 Burpees Box Jump Over #60/50
4 Hang Clean #43/35
3 Thruster #43/35

GWM WOD – THURSDAY 09.10.19 – “WAITING OPEN 20.?”

MOBILITY & WARM UP

EMOM 12
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
Clean – Clean Warm up 3/4 set for building your working weight on the Barbell:

CONDITIONING

“WAITING OPEN 20.?”

5 Rounds for Time:
25 Toes to Bar
15-13-11-9-7 Hang Power Clean #61/38
7-13-11-9-15 Calorie Row

Time cap 15′

MGW WOD – WEDNESDAY 11.09.19 “Freshwater Fish”

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 Kb Russian Swing
Station 4 – 5 Scap Retractions + 3 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP

Clean – Clean Warm up

2 Rounds Not For Time

200 Meter Run

Directly Into..

2 Rounds:
3 Hang Power Cleans
4 Pushups
5 Air Squats

CONDITIONING

” Freshwater Fish “

For Time:
800 mt Run

Directly Into…

10 Rounds:
3 Hang Power Cleans #61/43
6 Push-ups
9 Air Squats

W WOD – THURSDAY 20.06.19 – “DT TENDER”

MOBILITY & WARM UP

2 Rounds, Not for Time:
400 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
400 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Clean – CleanWarm Up

2 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats

CONDITIONING
“DT TENDER”
AMRAP 10′
12 Deadlifts #52/38
9 Hang Power Cleans #52/38
6 Push Press #52/38

GW WOD – MONDAY 03.09.18

MOBILITY & WARM UP
10′ Mobility Around trouble area, Then:
400 mt Easy Jog; Then:
3 Rounds:
5 Pull-Ups (Row-Kipping-Strict)
10 Sit-Ups
15 Air Squats
30 Sec Warrior Stretch each side
Into (all done with an empty barbell)
2 Rounds of:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
1′ Rest

SKILLS
Air Squat – Clean Warm Up

CONDITIONING
3 Rounds For Time:
50 Air Squats
25 Deadlift #70/48
12 Hang Power Cleans #70/48
Time Cap 15′

WMG WOD – WEDNESDAY 29.08.18

MOBILITY & WARM UP
10′ Around Trouble Area; then:
2 Rounds:
100m Run + 25 Singles of Double-Unders
10 Spiderman and Reach, each leg
100m Run + 25 Singles of Double-Unders
5 Walkouts
100m Run + 25 Singles of Double-Unders
4 Inchworms
SKILLS
Clean Warm Up; Then
2 Rounds, rest 1′
15 Double-Unders
3 Hang Power Cleans
20 Sec Handstand Hond

CONDITIONING
For Time
100 Double Under
21 Hang Power Cleans #43/29
21 Handstand Push Ups
1 Rope Climb
Directly into…
50 Double-Unders
15 Hang Power Cleans
15 Handstand Push Ups
2 Rope Climb
Directly into…
25 Double-Unders
9 Hang Power Cleans
9 Handstand Push Ups
3 Rope Climb
Time Cap 18 Minutes