Rounds For Time

MGW WOD -THANKS GOD IT’S FRIDAY 23.09.22 – “GOOD FRIDAY”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Deadlift

4 Sets x 5 reps
Athletes should feel like they can perform at least 10 reps with the
weight they choose for the workout

1 Round
200m Run (Workout Pace)
10 Sit Ups
5 Deadlift (Workout Load)

CONDITIONING
“GOOD FRIDAY”*
3 Rounds For Time in a 30 min TC
1000m Run
50 Sit-ups
25 Deadlifts #83/60 Rest 2:00 between rounds

*compare to 15.04.22

WM WOD -THANKS GOD IT’S FRIDAY 29.10.21 – “DON’T GIVE UP”

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 BB Shoulder Press
7 BB Front Squats
10 Sumo BB Deadlifts

SKILLS & SPECIFIC WARM UP
Clean & Jerk – 10 Min Practice on Double Unders

CONDITIONING
“DON’T GIVE UP”
5 RFT
5 TnG Clean & Jerk #61/43
25 Unbroken Double Unders

Scaled Version

3 RFT
5 TnG Clean & Jerk #43/30
75 Unbroken Single Unders

MGW WOD – TUESDAY 19.01.21 – “dr. Jekyll”

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:
7 V-Ups each side
7 Push Up
7 BB Good Morning
7 Overhead Squats

SKILLS & SPECIFIC WARM UP
Overhead Squat

CONDITIONING
“ONLY BODY WEIGHT”
3 Rounds For Time
Row 500mt
12 Toes-to-bar
9 Overhead Squats #50/35

GWM WOD – WEDNESDAY 23.09.20 – “YOU DECIDE OR NOT”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps

SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press

CONDITIONING
“YOU DECIDE OR NOT”
In a 20 miutes Time caps 5 Rounds For Time
15 Pull Ups
21 Kb Swing #24/16
15 Box Jump Over
400 mt Run

WM WOD – THANKS GOD IT’S FRIDAY 21.08.20 – ”DEATH RUN”

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
200 Meter Run
10 Goblet Squats (Light Kettlebell)

SKILLS & SPECIFIC WARM UP
Deadlift
Round 1:
10 Deadlift
100 mt Run
5 Deadlift
100 mt Run

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Deadlift
200 mt Run
3 Deadlift
200 Mt Run

CONDITIONING

“DEATH RUN”
3 Rounds For Time
21 Deadlift #102/70
800 mt Run

MGW WOW – WEDNESDAY 19.08.20 – “JUMP BY JUMP”

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
Clean Warm Up; then: 2 Rounds, Rest 1-2 min
200 mt Run + 3 Burpees Box Jump + 2 Squat Clean

CONDITIONING
“JUMP BY JUMP”
5 Rounds For Time
400 Meter Run
15 Burpees Box Jumps #60/50
9 Squat Clean #61/40

WMG WOD – WEDNESDAY 18.12.19 – “SHIPWRECKED”

MOBILITY&WARM UP

3 Rounds

400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

Warmup Set 1

5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats

Build to Workout Weight

Warmup Set 2

3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat

CONDITIONING

“SHIPWRECKED “

For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat

WMG WOD – WEDNESDAY 18.12.19 – “SHIPWRECKED”

MOBILITY&WARM UP

3 Rounds

400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

Warmup Set 1

5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats

Build to Workout Weight

Warmup Set 2

3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat

CONDITIONING

“SHIPWRECKED “

For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat

WMG WOD – WEDNESDAY 05.11.19 – “HANGRY JACKIE”

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

5 Deadlifts+5 Hang Muscle Cleans+5 Strict Press+5 Good Mornings,

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters

CONDITIONING
“HANGRY JACKIE”*
3 Rounds For Time
50 Thrusters #20/15
10×10 mt Shuttle Spint
30 Pull-Ups

*compare to 24.07.19

WM WOD – TUESDAY 29.10.19 – “LOTAR”

MOBILITY & WARM UP

10 Minutes For Quality:

3 Strict Pull-ups
6 Kettlebell Goblet Squats
9 Kettlebell Swings
200 mt Run

Then 2 Rounds

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up

2 Rounds, with the first being at a weight lighter than our working load. Following, build to our loading and repeat for a second iteration.

4 Kb Hang Clean & Jerks #24/16 (change every 5)
10 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
30 Double-Unders

CONDITIONING

“LOTAR”

5 Rounds For Time

10 Kb Hang Clean & Jerks #24/16 (change every 5)
20 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
60 Double-Unders

Time Cap 12 Minutes