MG WOD – MONDAY  12.04.21 – “ANNIE” MG WOD – MONDAY  12.04.21 – “ANNIE”
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Strenght Wod

Home / Posts Tagged "Strenght Wod"

Tag: Strenght Wod

MG WOD – MONDAY 12.04.21 – “ANNIE”

MOBILITY & WARM UP
800 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 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout

SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders

CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Double-Unders
AB-Mat Sit-Ups
*compare to 28.02.20

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MGW WOD – SATURDAY 19.02.20 – “AWFUL ANNIE ”

MOBILITY & WARM UP
2 Rounds For Time
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

Clean Warm Up
2 Rounds not for time of:
10 double Unders + 5 sit ups + 1 Clean

CONDITIONING

AWFUL ANNIE

For time:
50-40-30-20-10
Double-under
AB-Mat sit-up
5-4-3-2-1
Clean #85/60

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MG WOD -THANKS GOD IT’S FRIDAY 04.09.20 -“ANNIE”

MOBILITY & WARM UP
2 Rounds For Time
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
10′ Practice of Double Unders
2 Rounds not for time of:
10 double Unders + 5 sit ups + 10 double Unders + 3 Sit Ups

CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 04.04.20

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#IORESTOACASA WOD – SATURDAY – “ANNIE” 04.04.20

MOBILITY & WARM UP
10′ Practice Double Unders Then:
3 Rounds:
5 Push Ups Hand Release
10 Sit Ups
5 Release Pushups
10 Sit-Ups

SKILLS & SPECIFIC WARM UP
Squat Therapy x 10 rest 30″
2 Rounds of Burgener Warmup (PVC) rest 2 min

CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 28.02.2020


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MG WOD – THANKS GOD IT’S FRIDAY 28.02.20 – “ANNIE”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Squat – Squat Therapy
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

STRENGHT

On the 1:30 Front Squat 5 x 5 #75/80%

rest 5 minutes; then:

CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 16.10.2018

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GW WOD – THANKS GOD IT’S FRIDAY 31.01.20 – “RACK CITY”

MOBILITY & WARM UP

10 Minutes For Quality:

10 Wall Squats 
200 Meter Row
10 Seconds Walkouts

Then: 1 Round of Barbell Warmup

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 – Jerk

STRENGHT
Clean and Jerk Complex

In 10 minutes, build Your Heavy 3 Reps of:
Clean and Jerk

CONDITIONING
“Rack City”

For Time:
10 Power Cleans #70/48
50 Air Squats
10 Front Squats #70/48
50 Air Squats
10 Push Jerks 70/48
50 Air Squats

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MGW WOD – WEDNESDAY 15.01.20 – “LETHAL CHOICE”

MOBILITY&WARM UP

3 Rounds Not For Time

200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP 

Clean Warm Up

STRENGHT
Every 1’30” x 5 Rounds
10 Front Front Rack Lunges @50% 1 RM of Front Squat

CONDITIONING
“LETHAL CHOICE”

4 Rounds For time
200 mt Run
20 Lateral Burpees
10 Squat Clean #60/43
Time Cap 12 minutes


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G WOD – THURSDAY 26.07.18

WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl
20 Back Extension
20 Tuck Crunch

MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pull Ups

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

*Compare to 27.11.17

Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.

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G WOD – MONDAY 16.07.18 – “CINDY”

WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock
10 Superman hold

MOBILITY & SKILLS
“Back To The Basic”

AIR SQUAT – PUSH UPS – PULL UPS

CONDITIONING

“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Compare to 04 / 09 /  2017

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W WOD – THURSDAY 21.06.18

WARM UP
5′ Practice Double Unders; Then:
3 Rounds not for time
20 PVC Shoulder DIslocated,
10 Thrusters ( Empty Bar )
10 Russian Swing ( Light Weight )
10 Goblet Squat ( Light Weight )

MOBILITY & SKILLS
Deadlift – Kb Swing

CONDITIONING
For Time
21 – 15 – 9
Deadlift #100/70
Kb Swing #24/16

Read More

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