Strenght

MGW WOD – SATURDAY 08.02.20 – “STEEL TOE”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Snatch Warm Up

CONDITIONING

STRENGHT
5X5 #75-80% EVERY 2′
Floor Press

“Steel Toe”

For Time (20 Minute Cap):
2 Rounds:
200 mt Run
21 Toes to Bar

Into…

9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (43/30)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (52/38)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (61/45)

WM WOD – THANKS GOD IT’S FRIDAY 24.01.20 – “LENDLINE NUMBER”

MOBILITY&WARM UP

3 Rounds

200 Meter Run
15 Calorie Bike

3 Rounds

20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms

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

DEADLIFT

STRENGHT
Every 2’00” x 5 Rounds
5 DEADLIFT @65 @70 @75 @80 @80

CONDITIONING
“ LENDLINE NUMBER ”

AMRAP 15′:
15 THRUSTER #43/30
15 DOUBLE UNDERS

W WOD – THURSDAY 31.05.18

WARM UP
400 mt Jog
Then, 2 rounds of
20mt Walking lunge, forward
20mt Walking lunge, backward
15 Push-ups
15 PVC shoulder dislocate

MOBILITY & SKILLS
Front Squat – Push Press

CONDITIONING*
Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps
Rest As Needed
*courtesy of CrossFit

ACCESSORY WORK
“BRING SALLY UP”
SQUAT TEST #50% BW

WM WOD – TUESDAY 07.11.17

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Snatch switch hands each rep
20 Goblet squat
20 Halo
10 Turkish get ups

MOBILITY & SKILLS
Hips – Shoulders – Kb Swing

STRENGHT
3-3-3-3-3
Bench Press

CONDITIONING
For Time
50-40-30-20-10
KB swings #24/16
AirDyne or Row for calories
Double Unders

WM WOD 011216

Warm-up
Run 4x40m; down forward, back reverse
Then, 2 rounds of
20 mt Walking lunge, forward
20 mt Walking lunge, backward
15 Sit Ups
15 PVC shoulder dislocate

Mobility & Skills
Clean Warm Up

A) AMRAP 3 minutes
15 Power Cleans #50/30
15 Calorie Row
Rest 3′
AMRAP 3 minutes
12 Power Cleans #60/40
12 Calorie Row
Rest 3′
AMRAP 3 minutes
9 Power Cleans #70/50
9 Calorie Row

B) EMOM 12′
Odd: 6/8 Db Hammer Curl + 6/8 Standing DB French Press
Even: Max Unbroken Double Unders