Tag: La Battaglia di Mentana

WMG WOD – WEDNESDAY 05.11.19 – “HANGRY JACKIE”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 18 (3 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

5 Deadlifts+5 Hang Muscle Cleans+5 Strict Press+5 Good Mornings,

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters

CONDITIONING
“HANGRY JACKIE”*
3 Rounds For Time
50 Thrusters #20/15
10×10 mt Shuttle Spint
30 Pull-Ups

*compare to 24.07.19

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M WOD – TUESDAY 24.10.19 – ” FLIGHT SIMULATOR”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Take 10′ tu build your Double Unders

CONDITIONING

“FLIGHT SIMULATOR”

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

Intermediate
10-20-30-40-50-40-30-20-10
Unbroken Double-Unders
Beginner
10-20-30-40-50-40-30-20-10
Unbroken Single-Unders (attempt at least one double-under per set)
https://youtu.be/_7cpagB7WUg


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MG WOD – TUESDAY 22.10.19 – “HOLD ON TIGHT”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row / 200 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups

CONDITIONING

“Hold on Tight”

In Team Of Three For Time:
1000 Meter Row
75/50 Calorie Erg Bike
50 Calorie Ski Erg
While A do machine B do Max Time in Plank and C do Max time in Suspension at the bar. When B or C stop the exercise, A stop on the machine and Change. At The end of rounds all Team do 50 Burpees Syncro and Come Back with the same scheme
50 Cal Ski Erg
75/50 Calorie Erg Bike
1000 Meter Row

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M WOD – MONDAY 14.10.19 – ROAD TO “LA BATTAGLIA DI MENTANA” – “ON THE RAZOR’S EDGE”

WARM UP:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill 
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP

10 cal Ski Erg
10 Double Unders
10 Meter Bike
10 Double Unders
10 Calorie Row

CONDITIONING

“ON THE RAZOR’S EDGE”

In team of 3 For Time:
1 Minute for max meter of SkiErg
1 Minute for max meter of BikeErg
1 Minute for max meter of Row

Time cap 10′

Each member of the team must complete the entire course before being able to change the teammate.

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M WOD – TUESDAY 03.10.19 – ROAD TO “LA BATTAGLIA DI MENTANA” – “THE SPRINT”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

10 cal Ski Erg
10 Double Unders
10 Meter Bike
10 Double Unders
10 Calorie Row

CONDITIONING

“THE SPRINT”

In team of 3 For Time:
2000 mt SkiErg
4000 mt BikeErg
2000 mt Row

Time cap 25′

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M WOD – THURSDAY 25.07.19 – “TECHNICAL TESTS ERGATHLON”

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

CONDITIONING
“TECHNICAL TESTS ERGATHLON”

Sprint for Time
in Team of 3
2k meter Ski
4k meter Bike
2k meter Row

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MGW WOD – SATURDAY 04.11.17

WARM UP
Jog 400m
25 Push-ups
25 Squats
25 Sit-ups
Jump rope 2 minutes

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
3 ROUNDS FOR MAX REPS
0:00-2:00
400m Run; Then
Double Unders
2:00-3:00
Alternate DB Snatch #25/15
3:00-4:00
Pull Ups
4:00-5:00
DB Squat Clean Thrusters #25/15
Rest 5′

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SPECIAL WOD 01.11.17 – LA BATTAGLIA DI MENTANA –

HALLOWEEN WOD…  CELEBRIAMO INSIEME I 150 ANNI DELLA BATTAGLIA DI MENTANA… SIETE TUTTI INVITATI A PARTECIPARE… SEI LONTANO? TI PIACE IL WOD? PARTECIPA CON I TUOI AMICI NEL TUO BOX E POSTA IL TUO RISULTATO…

WARM UP

40 Kb swings
30 Kb Ground to Overhead
20 Kb Sumo Deadlift
10 Kb Boot Strappers
10 Windmills. 5 per side
10 Armbars, 5 per side

MEMORIAL DAY: THE BATTLE OF MENTANA 3-11-1867
For Time “Menotti”
AMRAP in 9 Minutes Buy in 150 Double-Unders then:
3 Hang Squat Clean #60/40
11 Bar-Facing Burpees
“De Failly”
AMRAP in 9 Minutes
Buy in 150 Double-Unders then: 11 Power Cleans #60/40
18 Pull-Ups
“Garibaldi”
AMRAP in 9 Minutes
Buy in 150 Double-Unders then: 18 Box Jump-Overs #60/50
67 Wall Ball Shots #9/6
Then 1867 mt Run with Body Armour. Complete all three parts of the workout (“Menotti,” “De Failly,” and “Garibaldi”). Rest 4 Minutes between each part. Score is the total number of reps completed for all three parts

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