MGW WOD – MONDAY 13.09.21 – “HALF IS BETTER” MGW WOD – MONDAY 13.09.21 – “HALF IS BETTER”
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Shoulder To Overhead

Home / Posts Tagged "Shoulder To Overhead"

Tag: Shoulder To Overhead

MGW WOD – MONDAY 13.09.21 – “HALF IS BETTER”

MOBILITY & WARM UP

12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk

CONDITIONING
“HALF IS BETTER”

2 Rounds for Time:
100 Double Unders
50 S2O #43/30
25 Toes-to-bar

Scaled Version

2 Rounds for Time:
50 Single Unders
25 S2O #30/20
15 Hanging Knee Raises

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MGW WOW – SATURDAY 14.11.20 –“MAGMA”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Air Squats
5 Hand Release Pushups
10 Single Leg RDL
10 Sit-Ups

SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk

CONDITIONING

“MAGMA”

In a 20’Time; 5 Rounds For Time
21 Push Ups
15 Shoulder To Overhead #43/30
400 mt Run


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GW WOD – THANKS GOD IT’S FRIDAY 09.10.20 – “MODIFIED CHIEF”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
2 Shoulder to Over Head #52/35
4 Push Ups
6 Air Squats

Round 2 – Same repetition scheme as round 1, but now with working load:
1 Shoulder to Over Head #52/35
2 Push Ups
4 Air Squats

CONDITIONING

“Modified Chief”

5 Sets
3:00 Amrap
3 Shoulder to Over Head #52/35
6 Push Ups
9 Air Squats
– rest 1:00 between sets –

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WMG WOD – MONDAY 06.07.20 – “CRASH”

MOBILITY&WARM UP

10 Minutes For Quality

200 Meter Run or Row
20 Plank March
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP

Shoulder Press – Push Press – Push Jerk

Warmup Set 1

5 Shoulder To Overhead
10 Double Unders
15 Air Squats

Build to Workout Weight

Warmup Set 2 x 2 rounds

3 Shoulder To Overhead
6 Double Unders
9 Air Squat

CONDITIONING

“CRASH”

3 Rounds For Time in 15 minutes Time Caps
25 Shoulder To Overhead #43/30
50 Double Unders
100 Air Squat

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MGW WOW – SATURDAY 15.06.19 – “SECOND CHANCE”

MOBILITY & WARM UP

6:00 Row
On the 2:00, 4:00, and 6:00, come off the Row to complete:
2 Spiderman + Reaches (each)
2 Walkouts
4 Wall Squats
4 Push Ups

This in effect is three sets on the Row. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast.

2 Rounds:
10 Hollow Rocks
10 Superman Hold
10 Pausing Glute Bridges
10 Downward Dog Stretch

SKILLS & SPECIFIC WARM UP

Barbell Warmup(empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

3 Sets, for building to a WORK load:
3 Sets, building to a light load:
1 Hang Muscle Clean
1 Muscle Clean
1 Strict press +1 Push press + 1 Push Jerks

2 Rounds
20 Double Unders
3 Box Jump Over
4 Shoulder To Overhead

CONDITIONING

“THIRD CHANCHE”

SET #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Box Jump Overs #60/50
12 Shoulder To Overhead #35/25

Rest 5:00

SET #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Box Jump Overs #60/50
8 Shoulder To Overhead #43/30

Rest 5:00

SET #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Box Jump Over #60/50
4 Shoulder To Overhead #52/35

Score will be total reps of BJO and STO in each part.

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WG WOD 081116

Warm Up:
5′ practice DU; then 2 Rounds of:
20 Weighted Sit Up
15 Back Extensions
10 Plate Ground To OverHead
10 HR Push Ups
100 mt Run/100 Jump Rope Single

Mobility & Skills
Shoulder Press – Push Press – Push Jerk

A) Every 2 minutes perform 4 Sets of:
6 Push Presses from floor #50% BW
Max strict Pull Ups

B) 3 Rounds For Time
12 Front Rack Lunges #50/35kg
15 Hand Release Push Ups
12 Shoulder to Over-Head
15 Tuck Crunch

cfm-front-rack-lunge

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