weighted Vest Wod

WGM WOD – SATURDAY TEAM WOD 20.11.21 “SŁOWIK”

MOBILITY & WARM UP
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“SŁOWIK”

AMRAP (with a Partner) in 26 minutes

26 Sand Bag Shoulder-to-Shoulder #30/20 / Toes-to-Bars

2,500 meter Row

20 Sand Bag Bear Hug Squats #30/20 / Pull-Ups

80 Burpees Over Odd Object (shared)

Wear a Weight Vest #9/6

On a 26-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. One round consists of Partner A working on the 26 Odd Object Shoulder-to-Shoulder while Partner B works on the 26 Toes-to-Bars (switch as necessary). Then perform the 2,500 meter Row together. Then Partner A works on 20 Odd Object Squats while Partner B works on 20 Pull-Ups (switch as necessary). Finally, 80 Burpees Over Object (split between partners, one working at a time).

G WOD – MONDAY 28.10.19 – HERO ”BONDY”

WARM UP
4 Rounds for time:
20 Double Unders
10 Russian Kb Swing
10 Cal Row
1 Round of Strict “CINDY”
4 Inch Worms

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups

CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups

If have a west or body armor, wear it #9/6

*compare to 06.06.19

rest 5′ then:

BRING SALLY UP PUSH-UPS TEST

MG WOD 290817

TODAY TWO TRAINING SESSION: 17.30 – 19.15

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
10 boot StrappersGoblet
10 Windmill

MOBILITY & SKILLS
20 active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ R leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Left leg cadence drill
20 active downward dog / alternate toe touch
20 walking high kick
20 walking quad stretch
20m Skip
20 walking lunges combo

CONDITIONING
0-12 1M Run, Max Box Jump Over #50/40
12-15 – Rest
15-22 800m Run, Max Push Ups
22-25 – Rest
25-30 – 400m Run, Pull Ups
All with a Weight Vest or Backpack #10/6
(If you don’t have a vest: BJ#60/50 – Deficit PU)

ACCESSORY WORK
EMOM 10:
Odd – 5 strict HSPU,
Even – Row 15/12 Cals