G HERO WOD – CHALLENGE SATURDAY 19.11.20 – ”CHAD” G HERO WOD – CHALLENGE SATURDAY 19.11.20 – ”CHAD”
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Hero Wod

Home / Posts Tagged "Hero Wod"

Tag: Hero Wod

G HERO WOD – CHALLENGE SATURDAY 19.11.20 – ”CHAD”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 

CONDITIONING
” CHAD ”*
For Time
1000 Box Step Ups #50 cm

If you have a back pack wear it #20/15

*compare to 23.11.20

Read More
MWG WOD – SATURDAY WEEKLY CHALLENGE 30.07.22 “SEALS”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Single arm DB/KB Front Squat/side
10 SIngle Arm DB/KB Push Press/side
10 Sit Ups
200m Run

1 Round
10 DB/KB Single arm Thrusters/side
10 DB/KB Staggered Stance RDL Deadlift/leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Thrusters – Stone Over Shoulder

CONDITIONING

“SEALS”

For Time (with a Partner)

Buy-In: 2,006 meter Ski Erg

Then, 15 Rounds of:

12 DB Thrusters #2×22.5/15

10 Stone Over Shoulders #70/45

Cash-Out: 2,947 meter Bike

*Every 7 minutes, perform 22 Burpees (each)

Time Cap: 40 minutes

With a running clock, as fast as possible perform the prescribed work in the order written. Athletes must accomplish the 2,006 meter ski before moving on to the 15 rounds of dumbbell thrusters and stone over shoulders. If you don’t have a Stone, use a Dead Ball, Sandbag, or other odd object. After the 15 rounds, athletes must accomplish the 2,947 meter bike.

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MGW WOD – SATURDAY PARTNER WOD O9.06.22 “ MGW HERO”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

In 5 minute Build weight for DT

CONDITIONING
“MGW HERO”

Fot Time in 45 min Time Cap

JERRY

1600mt Run (8x200mt split)

2K Row (8x250mt split)

1600mt Run (8x200mt split)

Then:

DT

5 ROUNDS (Split every Round)

12 Deadlift #70/50

9 Hang Power Clean #70/50

6 Push Jerk #70/50

Then

JASON (Synchro)

100-75-50-25 Air Squat

5-10-15-20 Bar Muscle Up (Scaled 2x Pull Up)

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MGW WOD – SATURDAY MEMORIAL DAY TEAM WOD 28.05.22 “DORIE”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

Rounds

A:
9 American Kettlebell Swings #24/16
6 Burpees
3 Ground-to-Overheads #43/30

B:
Wall Ball

CONDITIONING
“DORIE”

AMRAP (with a Partner) in 20 minutes

Buy In:

150 meter Partner Carry (each)

Then:

Partner A completes 1 round of:

15 American Kettlebell Swings #24/16

10 Burpees

5 Ground-to-Overheads #43/30

While Partner B performs:

Max Wall Ball Shots #9/6

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

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WMG WOD – SATURDAY TEAM WOD 30.11.21 “VAN AALTEN”

MOBILITY & WARM UP 
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

MOBILITY & SKILLS
Wall Ball Clean – Wall Ball Shot – Kipping

CONDITIONING
“VAN AALTEN” *
AMRAP (with a Partner) in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)

One partner works on the row and wall ball shots while the other partner holds in handstand. Once the wall balls are complete both partners move to the toes-to-bar, with one partner working while the other rests, alternating and performing as many toes-to-bar as possible in the remaining time.
*CROSSFIT MAYHEM HERO WOD

*compare to 11.11.17

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G HERO WOD – MONDAY 23.11.20 – ”CHAD”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 

CONDITIONING
” CHAD ”
For Time
1000 Box Step Ups #50 cm

If you have a back pack wear it #20/15

Read More
MG WOD – WEDNESDAY 15.02.20 – “WHITING”

WARM UP
AMRAP 12′
20 Double Unders / 60 Single Unders
15 Butterfly Sit Ups
200m Run
15 Plate Ground to Overhead #10/5

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING

“WHITING”
In a 19′ Time Cap
Buy In 1600 mt Run

Then 5 Rounds
27 Air Squats
18 Push Ups

If you finish, start again on the run.

Read More
G WOD – MONDAY 01.06.20 – HERO ”BONDY”

WARM UP
4 Rounds for time:
20 Double Unders
20 Hollow Body Rock
20 Double Unders
5 Inch Worms

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups

CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups

If have a west or body armor, wear it #9/6

*compare to 28.10.19

Read More
GWM WOD – THANKS GOD IT’S FRIDAY 27.12.19 – “DOM”

WARM UP
AMRAP 10′
250 mt Row/200mt Run
20 mt Bear Crawl
15 Air Squat
10 Indu Push ups
5 Burpees

3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Power Clean+5 Front Squats+5 Stiff Legged Deadlifts

MOBILITY & SKILLS
Clean Warm up – HSPU

CONDITIONING
“DOM”
For Time
50 calorie Row
Then:
10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans #45/35
Handstand Push-Ups
Then:
50 Calorie Row

Read More
G WOD – MONDAY 28.10.19 – HERO ”BONDY”

WARM UP
4 Rounds for time:
20 Double Unders
10 Russian Kb Swing
10 Cal Row
1 Round of Strict “CINDY”
4 Inch Worms

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups

CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups

If have a west or body armor, wear it #9/6

*compare to 06.06.19

rest 5′ then:

BRING SALLY UP PUSH-UPS TEST

Read More

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