WMG WOD – WEDNESDAY 09.12.20 – “SUICIDE SQUAD” WMG WOD – WEDNESDAY 09.12.20 – “SUICIDE SQUAD”
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OverHead Squat

Home / Posts Tagged "OverHead Squat"

Tag: OverHead Squat

WMG WOD – WEDNESDAY 09.12.20 – “SUICIDE SQUAD”

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
Squat Therapy – Overhead Squat
5′ to find Weight Work

CONDITIONING

“SUICIDE SQUAD”

AMRAP 15′
9 Overhead Squats #61/43
15 Cal Row
21 Burpees Over The Row

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MGW WOD – WEDNESDAY 09.09.20 – “BRUUUMM!!!”

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
Squat Therapy – Over Head Squat

CONDITIONING


“BRUUUMM!!!”
3 Rounds For Time:
30 Over Head Squat
30 AB-Mat Sit Ups
400 Mt Run

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W WOD – MONDAY 24.08.20 – “JAILBREAK”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Overhead Squat – Burgener Warm up

CONDITIONING
“JAILBREAK”
10 Rounds For Time
1 Power Snatch #70/45
3 Overhead Squats #70/45


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WM WOD – WEDNESDAY 01.07.20 – “NANCY” –

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

CONDITIONING

“NANCY”

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

– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9  minutes

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WG WOD – MONDAY 30.12.19 – “JUMP ON AND OFF”

MOBILITY & WARM UP

AMRAP 12 Minutes For Quality

15 PVC Overhead Squats
10 Calorie Any Machine
5 Down Unders
3 Walkouts 

SKILLS & SPECIFIC WARM UP
Overhead Squat – Burgener Warm Up
Warmup Set 1: 6 Power Snatches, 6 Overhead Squats, 6 Burpees Performed With Lighter Weight

Warmup Set 2: 4 Power Snatches, 4 Overhead Squats, 4 FBBurpees Performed With Workout Weight

CONDITIONING

“Jump On And Off”

AMRAP 10:
6 Power Snatches #43/30
9 Overhead Squats #43/30
12 Facing Bar Burpees

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WM WOD -THANKS GOD IT’S FRIDAY 22.11.19 – “TWO OF NINE”

MOBILITY & WARM UP

3 Rounds

30 Each:
PVC Pass Throughs
Single Unders
PVC Overhead Squats
Single Unders

3 Rounds

30 Each:
Glute Bridge
Superman Static Hold
Banded Good Mornings

SKILLS & SPECIFIC WARM UP

Overhead Squat – Take 10′ tu build your max Unbroken Double Unders

CONDITIONING

“Two of Nine”

AMRAP 16:
15 Overhead Squats #43/30
30 Cal Row
15 Deadlifts #43/30
30 Cal Row

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MGW WOW – SATURDAY 31.08.19 – TRAIN WITH A COACH “CRAZY COACH”
ONLY ONE SESSION TODAY AT 13.30. ONLY FOR COMPETITORS

MOBILITY & WARM UP

3 Rounds:

200 Meter Run 
15 Glute Bridges 
10 Russian Baby Makers 
5 Spiderman + Reach (Each Side) 

15-12-9:

Medicine Ball Deadlifts 
Medicne Ball Strict Press 
Medicine Ball Thrusters

2 Rounds of: 

5 Snatch Deadlift 
5 Hang Muscle snatch 
5 Elbow Rotations 
5 Strict Press
5 Overhead Squats 

SKILLS & SPECIFIC WARM UP

Build to Final Overhead Squats

After Each Weight Jump: 100 mt Run + 3 Box Jump

CONDITIONING

“CRAZY COACH”

AMRAP 3 minutes: 
200 mt Run 
18 Box Jump #60/50
Max Overhead Squat #35/20

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
15 Box Jump #60/50
Max Overhead Squat #43/30

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
12 Box Jump #60/50
Max Overhead Squat #52/38

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
9 Box Jump #60/50
Max Overhead Squat #61/43

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WMG WOD – WEDNESDAY 28.08.19 – “WELCOME TO THE REAL WORLD”

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

SKILLS & SPECIFIC WARM UP

Overhead Squat

5 Snatch Grip Deadlifts +5 Hang Muscle Snatch+5 Overhead Squats

CONDITIONING

“WELCOME TO THE REAL WORLD”

21 Overhead Squats #43/30
200 mt Run
21 Lateral Burpees
15 Overhead Squats #43/30
200 mt Run
15 Lateral Burpees
9 Overhead Squats #43/30
200 mt Run
9 Lateral Burpees

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MGW WOD – WEDNESDAY 07.08.19 “HOT SPICY”

MOBILITY & WARM UP

3 Rounds, at low intensity:
18/15 Calorie Row
5 Slow Wall Squats
5 Walkouts
1 Round of “Strict Cindy”
12/9 Calorie Ski Erg
30 Sec. Alternate Spiderman & Reach
30 Sec. Alternating Warrior Squats
5 Empty Barbell Overhead Squats

SKILLS & SPECIFIC WARM UP

Overhead Squats

“Hot Spicy”

21 – 18 – 15 – 12 – 9 – 6 – 3
Calorie Row
Lateral Burpees
Overhead Squats #30/20

Time Cap 18′

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WM WOD – TUESDAY 09.07.19 – “Always Focused”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts 
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
100 mt Run
30sec Cossack Squat 
30sec Warrior Squat 
5 Waiter Squats (each side)


3 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 deadlift (behind the neck)
5 Frint Squat

SKILLS & SPECIFIC WARM UP

DUMBELL-CLEAN AND JERK- OVER HEAD SQUAT

CONDITIONING

“Always Focused”

For Time:
4 ROUNDS:
400 Mt Run
21 DB Hang Clean and Jerk #20/12,5
15 DBOver Head Squat #20/12,5
30 Double unders


Read More

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