MW WOD

WM WOD -THANKS GOD IT’S FRIDAY 30.04.21 – “MOVIDA”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank 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
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Over Head Squat

CONDITIONING

“MOVIDA”

5 rounds for time:
400 mt run
15 Overhead Squats #35/25

MW WOD – WEDNESDAY 21.04.21 –”ONE AND HALF”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
Not For Time: (Wod Weight)
200 mt Run
10 Russian Swing
10 Goblet Squats
200 mt Run
5 American Swings

CONDITIONING
“ONE AND HALF”

For Time:
Run 800m
30 KB Swings #24/16
30 KB Goblet Lunges
Run 400m
15 KB Swings
15 KB Goblet Lunges

WM WOD -THANKS GOD IT’S FRIDAY 09.04.21 – “Open 11.1/14.1”

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
2 Rounds Noot For Time:
15 Double Unders
5 Power Snatches (increse weight)

CONDITIONING

“Open 11.1/14.1”
AMRAP 10 mins:
30 Double Unders
15 Power Snatches #30/20

MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Mad Ball Thruster
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Wall Balls #9/6
10 Cal Row

CONDITIONING
“OPEN 19.1”

AMRAP in 15 minutes of:
19 Wall Balls #9/6
19 Cal Row

MW WOD – THRUSDAY 11.02.21 –”ESCALATION”

SKILLS & SPECIFIC WARM UP
Not For Time: (Wod Weight)
20-10-5
Double Unders
9-7-5
DB Snatch #22,5/15
20 m DB Farmer Carry #22,5/15

CONDITIONING
“ESCALATION ”

For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
DB Snatch #22,5/15
100 m DB Farmer Carry #22,5/15

MW WOD – THRURSDAY 04.02.21 – “UNTIL THE LAST REP”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Plank Scap Retractions
10 Warrior Squat
5 Wall Squat
5 Push Ups

SKILLS & SPECIFIC WARM UP
2 rounds: (1′ Min. Rest each round)
10/8 Cal. Row
4/6 Bench Press

CONDITIONING
“UNTIL THE LAST REP”

4 rounds:
3 mins Each Round of:
20/15 Cal. Row
Max Rep. Bench Press #60/40

WM WOD 221216

Warm-up: kettlebells
50x Hand-to-hand swings (light weight)
40x Alternating floor press
30x Clean & jerk, switch hands each rep
20x Goblet squat
20x Halo
10x Armbars, 5 per side

Mobility & Skills
Squat Therapy – Rowing

Midline Stability & Core
3 Rounds Not For Time
15 Toe to bar
15 Hollow Rock
15 Sit Ups

“NED”
7 Rounds For Time
11 Back Squats (BW)
1,000 Meter Row