Wall Ball Shot

MGW WOW – SATURDAY 18.02.22 –”OPEN 23.1”

WARM UP & MOBILITY

4 Sets (build from easy to moderate)
1:00 Row
1:00 Bike
-then-
3 Sets
10-15 Calorie Row (moderate)
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Hanging Knee Raises
10 Air Squats
5 Inchworms
5 Single Leg Dumbbell RDLs (each side) (Light/Moderate)
5 Single Arm Dumbbell High Pull (each side) (Light/Moderate)
5 Kip to Swing on Rings, 2-3 Ring Dips
-Then-
Build to Power Clean weight and do 1-2 Muscle Ups between sets.

SKILLS & SPECIFIC WARM UP

1 Set (at workout pace):
6 Calorie row
5 Toes to bar
4 Wall Balls (at workout weight)
3 Power Cleans (at workout weight)
1-2 Muscle Ups/5 burpees Pull Ups

CONDITIONING

“OPEN 23.1”

Complete as many reps as possible in
14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots #9/6
30 cleans #61/43
20 muscle-ups

Scaled Version

Woman: 4 Kg ball, hanging knee raises, 30Kg cleans, chin-overbar pull-ups
Man: 6 Kg ball, hanging knee raises, 43Kg cleans, chinover-bar pull-ups

WM WOD – TUESDAY 08.10.19 – “BAD MISTAKE”

MOBILITY & WARM UP

10 Minutes For Quality:

3 Strict Pull-ups
6 Kettlebell Goblet Squats
9 Kettlebell Swings
200 mt Run

Then 2 Rounds

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

SKILLS & SPECIFIC WARM UP

Wall Ball Clean

2 Rounds:
100 Meter Run
5 Calorie Row
7 Wall Ball

CONDITIONING

“BAD MISTAKE”

5 Rounds:
30 Wall Ball #9/6
15/12 Cal Row
200 mt Run

WGM WOD – THANKS GOD IT’S FRIDAY 05.10.18

MOBILITY & WARM UP
10′ Banded Stretch; Then:
3 Rounds Not For Time
250 mt Row / 200 mt Run / 15 Cal Bike
1 minute Plank Hold
20 PVC Shoulder Dislocated
5 Strict DB/Kb Presses, each arm
5 Good Mornings + Elbow Rotations + Push Presses (empty bar)

SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds ( increase intensity every Round)
10 Wall Ball Clean
5 Single Deadlifts, each side (light)
5 Kb Hang Power Snatches, each side (light)
10 Double Unders

CONDITIONING
EMOM 20′
1°- Max Wallballs #9/6
2°- Max Burpees Plate
3°- Max Alternate Kb Snatch #24/16
4°- Max Calorie Row/Bike
5°- Rest

MGW WOD – MONDAY 13.08.18

WARM UP
2 RoundsNot For Time
200 mt Run
5 Spiderman and Reach
15 Cal Bike or Row
5 Inch Worm
100 mt Shuttle
1 Round of Cindy”

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
For Time
2 Rounds For Time
800 mt Run
25 Wall Ball #9/6
20 Box Jump #60/50
15 Lateral Burpees
10 Power Snatch #43/30

WMG WOD 200917

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side

MOBILITY & SKILLS
Dynamic Stretch – Wall Ball Clean – Pistol

CONDITIONING
For Time
50 Double Unders
50 Wall Ball Shots #9/6
50 Dumbells Snatches #20/12,5 (alternating arms)
50 Cal Row
50 Pistols (alternating legs)
50 Chest-to-Bar Pull-Ups
50 Double Unders

WOW 191116

REST DAY! … but, if you want: It’s Time to Challenge!!!

Warm-up
10x10m shuttle
Then, 2 rounds of
5 Leg Box step-ups #50/40
10 Wall Ball Clean #9/6
10 Hand-release push-ups
10 Sit-ups

” ZEUS “
3 Rounds For Time
30 Wall Ball Shots #9/6
30 Sumo Deadlift High-Pull #35/25
30 Box Jump #60/50
30 Push Presses #35/25
30 Push-Ups
10 Back Squat #Bodyweight

WOW …ARE YOU SURE YOU WANT TO REST? 221016

DAY OFF! or…

…ARE YOU SURE YOU WANT TO REST?

Warm Up
5 min Practice Double Unders, then 3 Rounds of:
10 Walking lunges
10 Pogo hops
10 PVC good mornings
10 Cossack lunges

Mobility & Skills
Squat Therapy

“The Don”
For Time
66 Deadlifts #50/30
66 Box Jump #60/50
66 Kettlebell swings #24/16
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thruster #20/15
66 Wall Ball Shots #9/6
66 Burpees
66 Double-Unders