Workout of the Week

WOM WOD -THANKS GOD IT’S FRIDAY 19.04.19 – “VIA CRUCIS”

MOBILITY & WARM UP

Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats

SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace

12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over

CONDITIONING

“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW

Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.

WMG WOD – SATURDAY 23.06.18

WARM UP
2 RNFT
400 mt Run
20 Thrusters ( Empty Bar )
20 mt Bear Crawl
20 Push Ups

MOBILITY & SKILLS
Low Back – Hamstring – Clean Warm Up

CONDITIONING
AMRAP 25 minutes
15 Hang Power Clean #60/40
30 Cal Row
15 Toes To Bar
60 Double Unders

GWM WOW – SATURDAY 07.04.18

WARM UP
3 Rounds Not For Time
250 mt Row
20 PVC Shoulder Dislocated
15 Hang Power Clean ( Empty Bar )
10 Shoulder Press
5 Overhead Squats

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
On the 0:00…
For Time:
25 Facing Bar Burpees
50 Power Clean #43/29
75 Calorie Row

On the 15:00…
For Time:
20 Burpee Pull Ups
40 Wallballs #9/6
60 Calorie Air Dyne

On the 30:00…
For Time:
15 Burpee Box Jump Overs #60/50
30 Overhead Squats #43/29
45 Double Unders

WOW – WEDNESDAY 28.03.18 – “CALVARIO” –

WARM UP
10x15m shuttle
Then, 2 rounds of
5 Leg Box step-ups #50/40
10 Hang Power Clean (Empty Bar)
10 Front Squat (Empty Bar)
10 Sumo Deadlift High Pull (Empty Bar)
10 Hand-release push-ups

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING*
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press

AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row

AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 12.04.17

Complete all three AMRAPs including rest 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; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).

WMG WOW – SATURDAY 02.12.17 – “ROAD TO THE SPARTAN” – FATAL 40

WARM UP
10x10m shuttle Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Med Ball Clean #9/6
10 Hand-release push-ups
10 Sit-ups

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
“FATAL 40”
For Time
40 Wall Balls #9/6
40 Hang Cleans #43/29
40 Pull-Ups
40 Deadlifts #43/29
40 Push-Ups
40 Box Jumps #60/50
40 Kettlebell Swings #24/16
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches #43/29
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and after each 40-rep movement

SPECIAL WOD 160917 – “TEAM MURPH”

“TEAM MURPH”
Team of 3
Two persons working at a time Synchro, One Rest.
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

The Wod will be held by friends of CrossFit Sabina on their invitation in the afternoon of today …

MGW WOW 020917

WARM UP
AMRAP 10′
250 mt Row/200 Run
10 PVC Shoulder Dislocate
10 Wipers
10 Sit Ups
10 Down Ups

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
BENCHMARK WOD
“KELLY”
5 Rounds For Time
400 meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
Compare to 15/03/17

ACCESSORY WORK
A) Row
4×60 Calories
rest 2 minutes between sets

B) EMOM 8 minutes
Odd: 6 Strict Pull-Ups
Even: 9 Front Squats 60/40

GWM WOW 120817 – “JAKIE WENT MAD”

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
Hamstring – Quad – Hips – Clean

STRENGHT
A) Back Squat
Alternate 1 set x5 #75% with 1×1 #80-85-90%
Rest as needed between sets

B) Halting Clean Deadlift
5×5 #75%
*To Power Position with 3 sec pause

CONDITIONING
“JAKIE WENT MAD”
3 Rounds For Time
30 Ring Push Ups
20 Clusters #20
750 Meter Row
Rx bar weight is the same for men and women.

ACCESSORY WORK
Muscle-ups:
7 sets For Max Ring/Bar
Rest :30 between sets

WMG – WOW 050817

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
20 Halo
10 Boot strappers
10 Armbars, 5 per side
4 Windmill, 2 per side

MOBILITY & SKILLS
Ankle – Hips – Shoulders – Clean Warm Up

CONDITIONING
Three AMRAPs in 24 minutes
AMRAP 6:00
21 Power Cleans #45/30
21 Calorie Row
21 Box Jump #60/50
Rest 3:00
AMRAP 6:00
15 Power Cleans #52/40
15 Calorie Row
15 Box Jump #60/50
Rest 3:00
AMRAP 6:00
9 Power Cleans #60/50
9 Calorie Row
9 Box Jump #60/50

ACCESSORY WORK
1) 9 Rounds:
1:40 on, :20 off
Rest 2:00 after Round 5
Record meters for each round.
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

2)Choose one of the following:
A. 3×10 unbroken weighted Pull Ups
B. 4×8 unbroken weighted Pull Ups
C. 5×6 unbroken weighted Pull Ups
D. 6×5 unbroken weighted Pull Ups
Rest as needed between sets

MGW WOM 290717 – “THE END”

WARM UP
2 Rounds Not For Time
Row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
20 Hollow Body Rock
10 Superman

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Muscle Ups

GYMNASTIC SKILLS & CONDITIONING
A) 3 sets of max unbroken Kipping HSPU
B) 3 sets of max unbroken Toes to Bar/Knee To Elbows
C) 3 sets of max unbroken Bar Muscle Ups/Chest To Bar
Rest as needed between sets and exercises

CONDITIONING
“THE END”
3 Rounds For Time
1,000m Row
directly into:
3 Rounds of Cindy*
directly into:
1 Rounds of DT**
Cash Out
200 Double Unders

*1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of “DT”: 12 DL + 9 HPC + 6 PJ #60/40