MWG WOD

MGW WOD -WEDNESDAY 29.06.22 – “PERMISSION”

MOBILITY & WARM UP

AMRAP 8:
:20 Double Unders or Single Unders
20 Mountain Climbers
5 Kip Swings.
10 V-Ups
5 Kip Swings

SKILLS & SPECIFIC WARM UP
KB Swing – Kipping – Toes To Bar

Set 1
:20 Kip Swing + Knees Above Hips
:20 High Knees
:30 Ring Rows
Set 2
:20 Knees-to-Chest or Armpits
:20 Butt Kickers
:30 Jumping Pull-ups
Set 3
:20 Toes-to-Bar or Scaling option
:20 Air Squats
:30 Pull-ups or Scaling option

CONDITIONING

“PERMISSION”

For Time:
800m Run
40 KB Swings
80 Double Unders
600m Run
30 Toes to Bar
60 Double Unders
400m Run
20 KB Swings
40 Double Unders
200m Run
10 Toes to Bar
20 Double Unders

MWG WOD – TUESDAY 30.03.21 – “CARROW”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Squat Therapy – Over Head Squat

CONDITIONING

“CARROW ”

AMRAP 12 Minutes:
65 Double Unders
25 Overhead Squats #43/30
15 Push-ups

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

WMG WOD – TUESDAY 26.03.19 – “REDUNDANCY”

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

MGW WOD – TUESDAY 12.03.18 – “HERO CLUB”

MOBILITY & WARM UP

EMOM 15 minutes
Station 1 – :50s Row
Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB OHS
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Stiff-Legged Snatch Grip Deadlifts, 5 Hang Muscle Snatches
Station 5 – 10 AbMat Sit-Ups + 10 Hollow Rocks

SKILLS & SPECIFIC WARM UP
Clean Warm Up – 2 Round, increase pace as we feel out the combination:
25 Double Unders
10 Push Ups
3 Power Clean

CONDITIONING
“HERO CLUB”

AMRAP 18′
75 Double-Unders 50 50 Push-ups 25 Deadlift #1.2 BW

MWG WOD -TUESDAY 19.02.19 – WAITING OPEN

MOBILITY & WARM UP
2 Rounds:
:30s Light Row + :30s Reverse Samson
:30s Moderate Row + 10 Dowel Passovers + 5 Overhead Squats
:30s Fast Row + :30s Walkouts + 5 Barbell Front Squats

SKILLS & SPECIFIC WARM UP Front Squat –
5 Clean Deadlifts
3 Hang Muscle Clean
3 Hang Power Snatches
3 Power Clean
3 Squat Clean 1 Rounds 30 sec Row, 5 Front Squats #40%, 6 Facing The Bar Burpees, 10 SIt Ups 1 Rounds 150mt Row, 3 Front Squats #70%, 5 Facing The Bar Burpees, 10 AB-Mat Sit Ups

CONDITIONING
“WAITING OPEN”

5 Rounds For Time 250 mt Row
20 AB-Mat Sit Ups
15 Facing The Bar Burpees 10 Front Squats #60/40

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

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

WMG WOD – WEDNESDAY 29.08.18

MOBILITY & WARM UP
10′ Around Trouble Area; then:
2 Rounds:
100m Run + 25 Singles of Double-Unders
10 Spiderman and Reach, each leg
100m Run + 25 Singles of Double-Unders
5 Walkouts
100m Run + 25 Singles of Double-Unders
4 Inchworms
SKILLS
Clean Warm Up; Then
2 Rounds, rest 1′
15 Double-Unders
3 Hang Power Cleans
20 Sec Handstand Hond

CONDITIONING
For Time
100 Double Under
21 Hang Power Cleans #43/29
21 Handstand Push Ups
1 Rope Climb
Directly into…
50 Double-Unders
15 Hang Power Cleans
15 Handstand Push Ups
2 Rope Climb
Directly into…
25 Double-Unders
9 Hang Power Cleans
9 Handstand Push Ups
3 Rope Climb
Time Cap 18 Minutes

WMG WOD 070916

Warm-up
Run 4x40mt; down forward, back reverse
Then, 2 rounds of
20mt Walking lunge, forward
20mt Walking lunge, backward
15 Push-ups; 15x PVC shoulder dislocate

Mobiity & Skills
Deadlift – Ring Dips

AMRAP 20 min
7 Dead Lift #BW
25 Double Unders – 50 mix – 75 Single Unders
7 Ring dips.
Every 3 rounds 400 m Run.