WM WOD – TUESDAY 28.06.22 – “NETTARUN” WM WOD – TUESDAY 28.06.22 – “NETTARUN”
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Run

Home / Posts Tagged "Run"

Tag: Run

WM WOD – TUESDAY 28.06.22 – “NETTARUN”

WARM UP

3 Sets:
20 PVC Pass Throughs
10 PVC Strict Press
5 Burpee

SKILLS & SPECIFIC WARM UP

BURGENER WARM UP – SNATCH

3 Sets:
4 Unbroken Hang Power Snatches (increse load every rnd)
4 Unbroken DB Power Cleans

CONDITIONING
“
NETTARUN”

AMRAP 12
4 Hang Power Snatches #52/35
8 DB Hang Power Cleans #22.5/15
200mt Run

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GWM WOD –THANKS GOD IT’S FRIDAY 22.01.20 – “MISTAKE”

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 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats

SKILLS & SPECIFIC WARM UP
Running Warm Up – Chest To Bar

CONDITIONING
“MISTAKE”

20 Rounds for time:
2 Chest To Bar / Hand Stand Push Up
3 DB Shoulder Press #15/12,5
5 Jumping Air Squats
Run 100m

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MG WOD – THANKS GOD IT’S FRIDAY 18.12.20 – “WALLY WEST”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout

CONDITIONING
“WALLY WEST”

FOR TIME:

3 ROUNDS
1600Mt Run
32 Push Ups

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MG WOD – TUESDAY 06.10.20 – “WHAT HAVE I DONE?”

MOBILITY & WARM UP

Amrap 10 min For Quality
1 min jog
7 Russian Dumbbell (Or Kettlebell) Swings
7 alternating v-ups (each side)
7 Single Leg RDL’s (each side)

SKILLS & SPECIFIC WARM UP

Pose Running

2 Rounds:
200m Run
6 Burpees
6 V-Ups/Toes To Bar

CONDITIONING

“WHAT HAVE I DONE?”

4 Rounds For Time
600m Run
40 Burpees
20 Toes To Bar

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MG WOD – TUESDAY 15.09.20 – “CONCRETE BLOCK”

MOBILITY & WARM UP

2 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises

SKILLS & SPECIFIC WARM UP

2 Rounds:
100 Meter Run
7 Push Ups
7 Sit Ups
7 L Toes to Bar

CONDITIONING

“Concrete Block*”

Every 4:00 for 20 minutes
200 Meter Run
20 Push Ups
20 Sit Ups
20 Jumping Lunges

*courtesy Wod Hunter

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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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M WOD – THURSDAY 16.01.20 – “ACTIVE RECOVERY”

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING
“ACTIVE RECOVERY”
NOT FOR TIME:
800mt-600mt-400mt-200mt Run
50-40-30-20 AB-MAT Sit Up

Sostituzione Run con:
1000mt-750mt-500mt-250mt Row

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GM WOD – TUESDAY 17.12.19 – “TAKE BREATH BABY!!!”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP 

hand stand push up – running pose

CONDITIONING

“TAKE BREATH BABY!!!”
AMRAP 6′
200mt Run
21 BBJO #60/50
21 HSPU
REST 3′
AMRAP 6′
400mt Run
15 BBJO #60/50
15 HSPU
REST 3′
AMRAP 6′
600mt Run
9 BBJO #60/50
9 HSPU

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M WOD – THURSDAY 28.11.19 – “THE NEVERENDING STORY”

WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill 
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

OBILITY & SKILLS
Trigger Point Therapy-Mobility Around Trouble Areas–Pose Running

CONDITIONING

“The Neverending Story”
For Time
500 Double Unders
Every 100, do 500 mt Run
Time Cap 25′

Read More
M WOD – THURSDAY 04.07.19 – “BOAT RACE”

WARM UP:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill 
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS:
Trigger Point Therapy-Mobility Around Trouble Areas–Pose Running

CONDITIONING:

BENCHMARK
“BOAT RACE”

3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.

COMPARE TO 13-07-18

Read More

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