Tag: Kettlebell

WMG WOD – WEDNESDAY 23.10.19 – “HELEN”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“HELEN”*
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups

*compare to 16.11.18

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WMG WOD – TUESDAY 26.03.19 – “REDUNDANCY”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Toes To Bar

CONDITIONING
“REDUNDANCY ”
5 Rounds For Time
25 Kb Swing #24/16
50 Double Unders
25 Toes To Bar

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WMG WOD – THANKS GOD IT’S FRIDAY 16.11.18 – HELEN –

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“HELEN”
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups

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WMG WOD – WEDNESDAY 26.09.18

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
EMOM 12 minutes
1 – 45 sec Bike or Row
2 – 20 alternate Kb Swing
3 – 100 mt Run
4 – 5 Good Mornings + 5 Back Squats + 5 Strict Presses
Directly into
2 Rounds of:
5 Slow Wall Squats (5-0-5)
5 Spiderman & Reach each side
4 Warrior Strecth

SKILLS
Deadlift – Kb Swing

CONDITIONING
On Continuos running Clock for 18 minutes time cap:
For Time
21-18-15-12-9-6-3
Deadlift #1.2 BW
Double Unders
Kb Swing #24/16
Toes To Bar

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WM WOD – THANKS GOD IT’S FRIDAY 06.04.18

WARM UP
AMRAP 6′
20 Kb Swing
30 Jumping Jack
20 Standing Broad Jump
30 PVC Shoulder Dislocated

MOBILITY & SKILLS
Shoulder – Hips

CONDITIONING
For Time
Buy in 400 mt Run; Then :
40 Kb Swing #24/16
30 Alternate Kb Snatch #24/30
40 Kb Swing #24/16
Cash Out 400 mt Run
Every 2 minutes 200 mt Run

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GWM WOD 290317 “Eva Has Wrong Road”

WARM UP
Complete 4 Rounds Not For Time
5 Ring Row
5 Burpees
20 PVC Pass Throughs
4 Inch Worms

MOBILITY & SKILLS
Squat Therapy – Air Squat – Kb Swing

CONDITIONING
“Eva Has Wrong Road”
5 Rounds For Time
30 Pull-Ups
30 Kettlebell Swings #24/16
400 Meter Run

ACCESSORY WORK
Barbell Curl 2×20

Superset 1:
Skull Crusher 3×8-12
Standing Hammer Curl 3×12-15

Superset 2:
Dumbbell Concentration Curl 2×12-15/arm
Dips 2×12-15

Wrist curls 1×20

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WELCOME BACK – WORKOUT OF THE WEEK – 030916

September …
…time to share with the challenges!
Ladies & Gentleman…

“FILTHY FIFTY”
For Time
50 Box Jumps #60/50
50 Jumping Pull-Ups
50 Kettlebell Swings #20/12
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press #20/15
50 Back Extensions
50 Wall Balls #9/6
50 Burpees
50 Double-Unders

CFM Filty Fifthy

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