Tag: Happy Birthday Wod

MGW SATURDAY WOD – AND WHAT WE HAVE FORGOTTEN…15.07.23 – HAPPY BIRTHDAY FIRST LADY!!! – “AKA mini-boss”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups

MOBILITY & SKILLS
Sumo Deadlift High Pull

CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 56 Minutes Time Cap with a Partner
Buy in 1967 mt Row
Then, 56 Rounds Of:
1 Pull Ups*
1 Chest To Bar*
1 Toe To Bar*
1 Burpee Box Jump
At The Top of 10 rounds: 56 Sumo Deadlift High Pull #43/30
At The Top of 20 rounds: 56 Push Press #43/30
At The Top of 30 rounds: 56 Kettlebell Swing #24/16
At The Top of 40 rounds: 56 Wall Ball 9/6
At The Top of 50 rounds: 56 Thrusters #24/16
Cash Out 56 Cal Row

*pull up+chest to bar+toes to bar=BAR COMPLEX. THE MOVEMENTS MUST BE CARRIED OUT AS A SINGLE MOVEMENT

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WGM saturday WOD – AND WHAT WE HAVE FORGOTTEN…01.07.23 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
AMRAP 8:
20 Jumping Jack
10 Alternate Spiderman & stretch
5 Scap pull-ups + 5 Swings
10 Down Up
5 Push Ups To Down Dog
10 Sit Ups

SKILLS & SPECIFIC WARM UP
GHD Sit Ups

CONDITIONING

For Tme & Reps for 37 Minutes Time Cap With a Partner

Buy in: 55 GHD Sit Ups
Then, 55 Rounds Of:
1 Chest to Bar Pull Ups
1 Lunges (1R+1L)
1 Push Ups
1 Inverted Burpees
1 Handstand Push Ups
At The Top of 7 Minutes: 55 Wall Ball #9/6 (competitor 12/9)
At The Top of 14 Minutes: 55 Cuti’s P* #40/30
At The Top of 21 Minutes: 55 Single Arm Devil Press** #22.5/15
At The Top of 28 Minutes: 55 Double Unders (each)
Cash Out 55 SKi Erg-Assault Bike-Bike Erg
*Curti’s P is comprised of one Power Clean, one Lunge (each leg), and one Push Press.
**Devil Press is comprised of Dumbell Burpees, Snatch.

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MGW WOD SATURDAY 01.04.23 “APRIL FOOL’S DAY – AKA: HAPPY BIRTHDAY OSVALDO”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups

SKILLS
Barbell Warm up

CONDITIONING
“APRIL FOOL’S DAY – AKA: HAPPY BIRTHDAY OSVALDO”
For Time in a 56 min Time Cap
57 Cal Row Each
57 Alternate Wall Ball #9/6
57 Synchro Pull Ups
57 Double Unders Each
57 Thrusters Synchro #20/15
57 Alternate Box Jump #60/50
57 Hang Power Snatch Synchro #20/15
57 Cal Bike Erg Each
57 Facing the Bar Burpees Synchro

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GWM WOD TUESDAY 12.07.22 “HAPPY BIRTHDAY FIRST LADY”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups

MOBILITY & SKILLS
Hips -Hamstring – Low Back – Shoulders

CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 55 Minutes Time Cap
Buy in 55 Wall Ball Shots #9/6;
Then, 55 Rounds Of:
1 Pull Ups
1 Push-Up
1 Box Jump
1 Toe To Bar
1 Burpees
At The Top of 10 rounds: 55 Sumo Deadlift High Pull #20/15
At The Top of 20 rounds: 55 Push Press #20/15
At The Top of 30 rounds: 55 Kettlebell Swing #24/16
At The Top of 40 rounds: 55 Double Unders
Cash Out 55 Cal Row

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WGM WOD – AND WHAT WE HAVE FORGOTTEN…27.06.22 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Clean – Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 54 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 54 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

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WG WOD – TUESDAY 14.06.22 – “HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

MOBILITY & WARM UP

On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 300 mt Run
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)

SKILLS & SPECIFIC WARM UP

10′ practice on Handstand Push Ups

CONDITIONING

“HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

In a 25′ Time Cap; 5 Rounds For Time
6 Single Arm Kb Snatch #24/16
14 Hanstand Push Ups
20 KB Overhead Walking Lunges #24/16 ( Unbroken for 10 )
22 Pull Ups

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WMG WOW – SATURDAY 09.04.22 – “HAPPY BIRTHDAY CRAZY HULK”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow 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 
5 Waiter Squats (each side)

CONDITIONING

“HAPPY BIRTHDAY CRAZY HULK”

For Time:
53 Kb Hang Clean and Jerks #24/16
53 x10mt Shuttle Sprint 53 Pull Up
53 Single Arm Kb Thrusters #24/16
53 Cal Row
53 Box Jump Over #60/50 Every 53 Reps 5 D-Ball over The Shoulder

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WGM WOD -THANKS GOD IT’S FRIDAY 25.06.21 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 53 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 53 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

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WG WOD – MONDAY 14.06.21 – “HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

MOBILITY & WARM UP

On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 300 mt Run
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)

SKILLS & SPECIFIC WARM UP

10′ practice on Handstand Push Ups

CONDITIONING

“HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

In a 24′ Time Cap; 5 Rounds For Time
6 Single Arm Kb Snatch #24/16
14 Hanstand Push Ups
20 KB Overhead Walking Lunges #24/16 ( Unbroken for 10 )
21 Pull Ups

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