Ring Muscle Ups

GWM WOW – SATURDAY 15.02.20 – TRAIN WITH A COACH “MAN ON FIRE”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY&WARM UP

21 Calorie Row
7 Walkouts
15 Calorie Row
5 Walkouts
9 Calorie Row
3 Walkouts

Plank Series

60-40-20 Seconds Each:
Right Side Plank
Left Side Plank
Front Plank

SKILLS & SPECIFIC WARM UP

Bar Muscle Up

CONDITIONING

“Man on Fire”

For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”

1 Round of “Nate on Bar”:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 24/16

Time cap 20 min.

MGW WOD -THANKS GOD IT’S FRIDAY 26.04.19 – “OPEN 14.4”

MOBILITY & WARM UP

2 Rounds:
1:00 Light Row, or Run
15 AB-Mat Sit-Ups
12 Superman Hold
9 Wall Squats
3-6 Strict Pull-Ups

SKILLS & SPECIFIC WARM UP

Clean

1 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
10 PVC Shoulder Dislocated
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
10 PVC Shoulder Dislocated
5 Kip Swings

2 Round
1:00 Row
5 Toes to Bar
10 Wallballs
5 Power Cleans
1-3 Chest To Bar ( Muscle Ups )

CONDITIONING

“Open 14.4”

AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs #9/6
30 Power Cleans #61/43
20 Ring Muscle-Ups

G WOD – MONDAY 06.08.18

WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl
20 Back Extension
20 Tuck Crunch

MOBILITY & SKILLS
Hamstring – Low Back – Hips – Work 15′ on Ring Muscle Ups

CONDITIONING
21-15-9
Ring Dips
Toes To Bar
Burpees Box Jump #60/50

MGW WOD 260417

WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Hips – Clean Warm Up – Muscle Ups

CONDITIONING
For Time
1000m Row
20 Deficit Handstand Push-Ups # 10cm
10 Deadlifts, #1.5 BW
800m Run
10 Muscle Ups/Chest To Bar
30 Over-Head Squats #50%BW
Cash Out 150 Double Unders