Saturday Wod

WMG WOD – SATURDAY 14.05.22 – “THE INFINITE EMOM OF Z”

MOBILITY & WARM UP
On a 8:00 Clock
10 PVC Pass Throughs
10 DB Single-Arm Push Press / Arm
10 Wall Squats
10 Scap Pull-ups
20 Single Unders

MOBILITY & SKILLS
SNATCH – CLEAN

CONDITIONING
“DESPERATE HOUSE”

EMOM 12′
10 Power snatch #35/25
10 Toes To Bar

Rest 3:00

EMOM 12′
6 Devil Press #22,5/15
15 Cal. Bike

Rest 3:00

EMOM 12′
30 Double Unders
10 Hang Power Clean #45/30

MGW WOD – SATURDAY TEAM WOD 19.03.22 “SEEDY”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Thrusters

CONDITIONING
“SEEDY”

For Time (with a Partner)
7 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
6 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
5 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
4 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
3 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
2 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
1 round of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
Time Cap: 40 minutes

MGW WOD – SATURDAY TEAM WOD 18.12.21 “MOD. ANNA”

MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“MOD. ANNA”

For Time:

For Time (with a Partner)
2K Row
90 Box Jump Overs #60/50
80 Kettlebell Swings (24/16 kg)
70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead Lunges (15/10 kg)
40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)
20 Pull-Ups
2K Row

MGW WOD – SATURDAY TEAM WOD 27.11.21 “TARENTINO DEVIL”

CONDITIONING

“TARENTINO DEVIL”

For Time:

For Time (with a Partner)
2,000 meter Row
50 Clean-and-Jerks #60/43
2,000 meter Air Bike
100 Burpees
4,000 meter Bike Erg
150 Pull Up
Time Cap: 45 minutes

MW WOD – SATURDAY 29.05.21 –“SWINNER”

MOBILITY & WARM UP

Alternating OTM x 12 ( 2Rounds):
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
Running Warm Up

CONDITIONING

“SWINNER”

For time:
1 Mile Run
50 Kettlebell Swings #24/16

WOM WOD -SATURDAY 22.05.21 – “ALL NEEDED”

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 + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
T2B – KETLEBELL SWING

CONDITIONING

“ALL NEEDED ”

For time:
1000m Row
then
3 rounds
10 Toes-to-bar
10 Burpees
10 KB Swings, 53/35 lbs
then
1000m Row

MG WOD – SATURDAY 15.05.21 – “BRADLEY”

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 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge

SKILLS & SPECIFIC WARM UP
PULL UP

CONDITIONING

“BRADLEY”
10 rounds for time of:
Sprint, 100 m
10 Pull-ups
Sprint, 100 m
10 Burpees
Rest 30 secs

W WOW – TUESDAY – 20.04.21 – “ISABEL”

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:
10 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch

CONDITIONING

“ISABEL”*

For time:
30 Snatches #61/43

*compare to 26.11.20

MG WOD – SATURDAY 06.03.21 – “HIGH BPM”

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

Running Warm Up
2 Rounds: Not For Time
200Mt Run
10 Burpees

CONDITIONING

“HIGH BPM”

6 rounds for time:
400 Mt Run
25 Burpees

MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”

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 Pull-ups
7 Push-ups
10 Mad Ball Thruster
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Wall Balls #9/6
10 Cal Row

CONDITIONING
“OPEN 19.1”

AMRAP in 15 minutes of:
19 Wall Balls #9/6
19 Cal Row