WMG WOD -WEDNESDAY 15.03.23 – “HOW MANY DO YOU DO?” WMG WOD -WEDNESDAY 15.03.23 – “HOW MANY DO YOU DO?”
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WMG WOD

Home / Posts Tagged "WMG WOD"

Tag: WMG WOD

WMG WOD -WEDNESDAY 15.03.23 – “HOW MANY DO YOU DO?”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts Snatch Grip, 5 Snatch Pull, 5 Muscle Snatches

SKILLS & SPECIFIC WARM UP
Push Press – Snatch

3 Sets:
5-10 Push Presses
5-10 Hang Power Snatches

CONDITIONING
“HOW MANY DO YOU DO?”

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Push Press #52/35

Each time you break, perform 50 double unders

Rest 4:00

From 12:00-20:00:
AMRAP 8:
Max Hang Power Snatches #52/35

Each time you break, perform 20 Box Jumps

Read More
WMG WOD – THURSDAY 05.01.23 – “LI ZUFFIATELLI”

MOBILITY & WARM UP
EMOM 12:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.

CONDITIONING
“Li Zuffiatelli”*
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Row/Run
Directly into…
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Increasing the weight and resting as needed between each round of bear complex.

*compare to 05.01.22

Read More
WMG WOD – THURSDAY 29.12.22 – “HEAVY DAY PUSH JERK”

MOBILITY & WARM UP

2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps

1 set
10 scap pull-ups
:20 partial wall-walk hold

1 set
10 kip swings
3 wall walks

1 set
5 kip swings
5 kips
3 wall walks

8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Push Jerk

4 sets:
5 push jerk (increasing load)

CONDITIONING

“HEAVY DAY PUSH JERK+”

5-5-5-3-3-3-2-2
Perform 50 double unders and 10 box
step-ups #60/50 after each set of push
jerks. Rest as needed between sets.

Rest 2 min

Read More
MGW WOD -THANKS GOD IT’S FRIDAY 18.11.22 – “TIME PRIORITY JACKIE”

MOBILITY & WARM UP
On a 10:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Cal Row

MOBILITY & SKILLS
Thrusters – Pull Ups

3 Sets x 150m Row

Rest 1 min between sets.
Row at a sustainable, “infinite pace.”
Help athletes identify how long it takes to row the distance. This will help them identify a fast but sustainable pace for the 1k
Anyone row to the point of fatigue is rowing too fast right now.

3 Sets x 150m Row

Rest 1 min between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

1 Set x 250m at 1k

CONDITIONING
“TIME PRIORITY JACKIE”

5 ROUNDS FOR REPS
1:00 Max Distence Row
1:00 Max Thrusters #20/15
1:00 Max Pull Ups

Read More
WMG WOD – SATURDAY MEMORIAL DAY 05.11.22 “LA BATTAGLIA DI MENTANA”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING
MEMORIAL DAY:” LA BATTAGLIA DI MENTANA”
For Time “Menotti”
AMRAP in 9 Minutes

Buy in 155 Double-Unders then:
3 Hang Squat Clean #60/40
11 Bar-Facing Burpees

“De Failly”
AMRAP in 9 Minutes
Buy in 155 Double-Unders then:

11 Power Cleans #60/40
18 Chest to Bar Pull-Ups

“Garibaldi”
AMRAP in 9 Minutes
Buy in 155 Double-Unders then:

18 Box Get Over #120/100
67 Wall Ball Shots #9/6


Then 1867 mt Run with Body Armour.

Complete all three parts of the workout (“Menotti,” “De Failly,” and “Garibaldi”). Rest 4 Minutes between each part. Score is the total number of reps completed for all three parts

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WMG WOD -WEDNESDAY 18.05.22 – “HOLD ON”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP
Shoulder Press – Hang Clean

3 Sets:
5-10 Strict Presses
5-10 Hang Power Cleans

CONDITIONING
“HOLD ON”

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses #43/30

Each time you break, perform 25 cal Ski Erg/Assault Bike

Rest 4:00


From 12:00-20:00:
AMRAP 8:
Max KB Hang Power Snatch #24/16

Each time you break, perform 30 squats

Read More
WMG WOD -THURSDAY 08.09.22 – “WHAT DO YOU REMEMBER?”

MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP

Push Jerk – Clean

2 Rounds, Building in Intensity:
2 Deadlift + 4 Hang Power Clean + 6 Push Jerk
15 cal Row Double + 15 double Unders + 100 mt Run
5 Ring Row + 6 Box Jump + 15 Walking Lunges

CONDITIONING
“WHAT DO YOU REMEMBER?”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

Rest 3′

AMRAP in 6 Minutes
500 Meter Row
50 Double-Unders
500 mt Run

Rest 3′

AMRAP in 6 Minutes
15 Ring Rows
30 Box Jump #60/50
45 Walking Lunges

Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 500 mt run = 50; 500 meter Rowing = 50).

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MGW WOD – BENCHMARK SATURDAY 20.08.22 – ”JACKIE”

MOBILITY & WARM UP
On a 10:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Cal Row

MOBILITY & SKILLS
Thrusters – Pull Ups

3 Sets x 150m Row

Rest 1 min between sets.
Row at a sustainable, “infinite pace.”
Help athletes identify how long it takes to row the distance. This will help them identify a fast but sustainable pace for the 1k
Anyone row to the point of fatigue is rowing too fast right now.

3 Sets x 150m Row

Rest 1 min between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

1 Set x 250m at 1k

CONDITIONING
“JACKIE”*

FOR TIME
1000 mt Row
50 Thrusters #20/15
30 Pull Ups

*compare to 26.04.21

Read More
WMG WOD – THANKS GOD IT’S FRIDAY 10.06.22 – “REMIX TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 

SKILLS & SPECIFIC WARM UP
Hang Snatch – Thruster

CONDITIONING
”REMIX TABATA ”

Tabata 8 x :20/:10
Hang Power Snatch #43/30
Sit-ups
Thruster #43/30
Double Unders

Read More
WMG WOD -WEDNESDAY 18.05.22 – “EFFICENCY”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP
Shoulder Press – Hang Clean

3 Sets:
5-10 Strict Presses
5-10 Hang Power Cleans

CONDITIONING
“EFFICENCY”

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses #43/30

Each time you break, perform 50 double unders

Rest 4:00


From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans #60/43

Each time you break, perform 30 squats

Read More

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