MW WOD -TUESDAY 17.05.22 – “REINFORCED” MW WOD -TUESDAY 17.05.22 – “REINFORCED”
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MW WOD

Home / Posts Tagged "MW WOD"

Tag: MW WOD

MW WOD -TUESDAY 17.05.22 – “REINFORCED”

WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift


SKILLS & SPECIFIC WARM UP

DEADLIFT

On a 5:00 Clock
10 Deadlifts
10 High Knees
10 Butt Kickers
10 Alternating Elbow Rack Stretches

CONDITIONING
“
REINFORCED”

3 Rounds For Time:
800m Run
50 Deadlifts #43/30

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MW BENCHMARK WOD -THANKS GOD IT’S FRIDAY 13.05.22 – “NANCY”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Hang Squat Snatch

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat

Then:

Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.


CONDITIONING
“NANCY”

5 Rounds For Time:
400m Run
15 Overhead Squats #43/30

INT. #35/25
BEG. #20/15

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MW WOD -TUESDAY 05.04.22 – “THE PACER”

WARM UP

Set 1:
15 Pulls on the rower (Easy pace)
5 Squat Therapy reps against a wall (start an arms distance away)
Set 2:
At a 15-18 Strokes per minute pace, notice your /500m. It should be a high
number, and your stroke rate should be relatively hard to hit because it’s
slower than we would typically go.
15 Pulls on the rower (15-18 Strokes per minute pace)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)
Set 3:
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)
Set 4:
15 Pulls on the rower (Below 25 Strokes per minute pace)
5 Squat Therapy reps against a wall (as close to the wall as possible while maintaining proper squat form)

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot

4 Sets:
:20 Row
Rest :10
:20 Wall Balls (no more than 7 reps)
Rest :10

CONDITIONING
“THE PACER”

For Time:
20 Pulls on the Rower
15 Wall Balls #9/6

Row until you accumulate
2000/1600m

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MW WOD -TUESDAY 05.04.22 – “THE ODER COUPLET”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms


Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
Burgener warm up – DB Snatch

On a 6:00 Clock
DB Windmills
DB Single-Arm Overhead
Squat

Set 1:
:20 Alternating Reverse Lunge + High Knee
Rest :10
:20 Single Unders
Rest :10
Set 2:
:20 Walking Lunges
Rest :10
:20 Double Unders or Attempts
Rest :10
Set 3-4:
:20 Overhead Walking Lunges (increase weight each set)
Rest :10
:20 Double Unders or Triple Under Attempts
Rest :10

CONDITIONING
“THE ODER COUPLET”

5 Round For Time:
50 Double Unders
20m Single-Arm Overhead
Walking Lunges #22.5/15

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MW WOD -WEDNESDAY 02.03.22 – “I SEE BLACK”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms


Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
10 minute to work on Double Unders

Accumulate:
20 DB Windmill
20 DB Turkish Get Up

CONDITIONING
“I SEE BLACK”

AMRAP 12
60 Double Unders
100 mt (5x20mt section) Pinch Grip Walk #2×15/10
every break, add 1 double unders in next round

Score is less Double Unders

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MW WOD -WEDNESDAY 26.01.22 – “OH MY DARLING”

WARM UP

Set 1
10 Pulls on the rower (Easy pace)
10 Deadlift (Barbell)

Set 2:
10 Pulls on the rower (18-20 Strokes per minute pace)
10 Deadlift

Set 3:
10 Pulls on the rower (22-24 Strokes per minute pace)
10 Deadlift; Add #20/10

Set 4:
10 Pulls on the rower (26-30 Strokes per minute pace)
5 Deadlift; Add#50%BW

Set 5:
10 Pulls on the rower (35-40+ Strokes per minute pace)
5 Deadlift; Add 80% BW

SKILLS & SPECIFIC WARM UP
Double Unders

EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice

CONDITIONING
“OH MY DARLING”

AMRAP 12
60 Double Unders
40/30 Calorie Row
20 Deadlifts #83/56

Scaled


AMRAP 12
60 Single Unders
24/16 Calorie Row
15 Deadlifts #50%BW

Read More
MW WOD -MONDAY 17.01.22 – “HOW MANY DO YOU DO?”

WARM UP

On a 8:00 Clock:
45 sec Row
10 Knee push ups
10 Kip Swing

SKILLS & SPECIFIC WARM UP
Shoulder Press

2 Rounds of:
10 Shoulder Presses Empty Barbell rest 1 min
rest 90 sec
2 Rounds
5 Shoulder Presses Increase Weight at Workout Load

GYMNASTIC SKILLS
2 Min practice on Kip
1 Rounds of
3 Kip Swing+3 Kips
3 Kip Pull Ups
2 Min on Kip Chest To Bar or Bar Muscle Up

CONDITIONING
“HOW MANY DO YOU DO?”

10 Rounds, Each for Time:
1 minute Row for calories
rest 15 sec
30 sec Shoulder Press #43/30
rest 15 sec

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MW WOD -THURSDAY 02.12.21 – “THE PERFECT COUPLE”

WARM UP

EMOM 16′
Station 1 – 40 sec Row; increase every round
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift

SKILLS & SPECIFIC WARM UP
Burgener warm up – Kb Snatch

CONDITIONING
“THE PERFECT COUPLE”

5 Rounds, Each for Time:
500 mt Row
21 Kb Snatch, #24/16


Read More
MW WOD -TUESDAY 19.10.21 – “TAKE BREATH”

WARM UP

EMOM 16′
Station 1 – 100 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 Romanian Deadlift

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

CONDITIONING
“TAKE BREATH”

5 Rounds, Each for Time:
Row 250m
5 Power Snatch, #53/35
Run 200m
*Go every 5 minutes

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MW WOD -THANKS GOD IT’S FRIDAY 16.07.21 – “IT’S LEGS?”

EMOM 16′
Station 1 – 100 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 Romanian Deadlift

SKILLS & SPECIFIC WARM UP
FRONT SQUAT

CONDITIONING
“IT’S LEGS?”

Every 4 min for 20 min:
400m Run
10 Front Squats #60-40


Read More

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