MW WOD – SATURDAY 27.02.21 –”OPEN 19.1” MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”
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Saturday Wod

Home / Posts Tagged "Saturday Wod"

Tag: Saturday Wod

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

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W WOW – SATURDAY – 06.02.21 – “POWER SNATCH”

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 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Barbell Warm Up – SNATCH

CONDITIONING

“POWER SNATCH”

3-3-3-2-1-1-1-1
*Lift Every 3 Minutes

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WMG WOW – SATURDAY 26.09.20 “SHOULDERS AND HEART”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 15 (4 Rounds)
1- 200mt Run
2- 50″ Jump Rope
3- 10 Walkout
4- 15 Sit-ps

SKILLS & SPECIFIC WARM UP

15′ Practice Hand Stand Push Up- DB Thruster

CONDITIONING

“SHOULDERS AND HEART”

3-9-15-21-15-9-3
DB Thruster #22.5/15
Hand Stand Push Ups
Every Set 50 Double unders

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WM WOW – SATURDAY-11.07.20 – “DON’T QUIT”

MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Jump Rope
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP

2 Rounds:
10 KB Swing
200 Mt Run

CONDITIONING

“DON’T QUIT”

For Time 5 Rnds:
25 KB SWING 24#16
400MT Run

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WM WOW – SATURDAY 03.08.19 – TRAIN WITH A COACH & ETTO “RUN ON DT”

MOBILITY & WARM UP

3 Rounds:

200 Meter Run 
10 Russian Baby Makers
5 Walkouts

Into…

3 Rounds:

15 Second Superman Hold Video
10 Push-ups 
5 Strict Pull-ups

SKILLS & SPECIFIC WARM UP

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

Round 1:

100 Run
9 Deadlifts 
6 Hang Power Cleans 
3 Push Jerks

Round 2:

100 mt Run
6 Deadlifts 
4 Hang Power Cleans 
2 Push Jerks
*Performed with workout weight and slightly faster.

CONDITIONING

“RUN ON DT”

5 Rounds:
15 200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
#Barbell: 61/43

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WGM WOW – SATURDAY 06.07.19 – TRAIN WITH A COACH-ETTO “Nail Biter”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

2:00 Assault Bike (Light Pace)
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups

1:30 Assault Bike (Moderate Pace)
Into 2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch

1:00 Assault Bike (Fast Pace)
Into 3 Rounds:
5 Deadlifts
4 Hang Muscle Cleans
3 Strict Presses
25 Double-Unders
All with an empty barbell.

Specific Primer for “Nail Biter”:
Watching the clock throughout to time our rest between sets, we have two primer rounds.

Primer Round #1:
2 Sets of 3-5 Reps of each before moving on:
Toes to Bar
Power Snatches
Thrusters
Finish with a :30s Assault Bike
Primer Round #2:
:30s TTB
:30s Power Snatches
:30s Thrusters
:30s Bike

CONDITIONING

“Nail Biter”

4 Rounds:
1:00 – Toes to Bar
1:00 – Power Snatches
1:00 – Thrusters
1:00 – Calorie Assault Bike
2:00 – Rest

Barbell Pounds – 75/55
Barbell Kilos – 35/25

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WM WOW – SATURDAY 08.06.19 – TRAIN WITH A COACH-etto “WALMART”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

Males – 21-15-9: Calorie Row
Females – 15-12-9 Row
After each round, where we aim to grow intensity, complete:
3 Spiderman + Reaches (each)
6 Back Squats
3 Walkouts
6 Strict Presses
6 Front Squats
Empty Barbell.

2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
:15s Handstand Hold Stretch

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Push Jerk – Clean & Jerk

3 Rounds, resting as needed between:
7/5 Calorie Assault Bike
5 Medball Squat Cleans
3 Power Clean and Jerks

Use round 1-3 weights respectively

CONDITIONING

“WALMART”

Teams of 3, AMRAP 30:
7/5 Calorie Row
10 Kb Jump Squats Jump #16/8
5 Power Clean and Jerks

1st 6 Rounds – #43/30
2nd 6 Rounds – #52/38
3rd 6 Rounds – #61/43
4th 6 Rounds – #70/50

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight *twice*. Score is full rounds, plus reps.

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DAY OFF!!! – SUNDAY 17.12.17

DAY OFF!!!

La forza non arriva dalle vittorie. La lotta e le sfide sviluppano la tue forze. Quando attraversi le difficoltà e decidi di non arrenderti, quella è forza.

“ARNOLD SCHWARZENEGGER”

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WOW 220417 “DU IS MEGL CHE UAN”

WARM UP
Complete 4 Rounds Not For Time
10 Box Step ups
10 Walking Lunges
10 Cal Row
10 Wall Balls Clean

MOBILITY & SKILLS
Hamnstring – Quad – Hips – Low Back – Shoulders

CONDITIONING
“DU IS MEGL CHE UAN”
Team members 1 and 2 should complete the following within 15 minutes, and they should do as many reps as possible (AMRAP) within that time:
50 Double Unders
5 Lateral Burpees
10 Sumo Deadlift High Pull #40/20
5 Pull Ups

After the 15 mins of AMRAP are up, the team should rest for 3 minutes and should complete the second 15 mins AMRAP:
200m Row Sprint
5 Toe To Ring
15 Goblet Squats #24/16
5 Push Ups

Then, after have completed both 15 min sets, the whole team should complete: 100 Power Snatches #40/25 for time.

 

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