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MG WOD -THANKS GOD IT’S FRIDAY 29.05.20 -“ROUTE OUT”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP
Air Squat + 2 rounds: 15 Cal Row – 2 Push Ups – 4 Air Squat – 6 AB Mat Sit Ups – 5 Cal Row

CONDITIONING
“ ROUTE OUT ”*
For Time
2000 mt Row
1 Rounds of “Modified Cindy”

1 Round of “Modified Cindy”: 
5 Push-ups 
10 Air Squats 
15 Butterfly Sit-ups

Perform 1 Rounds of “Modified Cindy” every minute at the start of the minute until the 2000 meter row is over. After that, perform another round of modified Cindy.

*compare to 02-07.19

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W WOD – HEAVY DAY -WEDNESDAY 28.05.20 – “DEADLIFT”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift

With an empty barbell, 1 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts

CONDITIONING 
“DEADLIFT”
8 attempts in 10 minutes to build up to a heavy single for the day

Rest 2′

Then:

EMOM 8

5 Deadlift TnG #80%

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MGW WOD – WEDNESDAY 27.05.20 – “DIZZYNG SPEED”

MOBILITY&WARM UP

3 Rounds Not For Time

60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP 

Burgener Warm Up

CONDITIONING
“Dizzying Speed”

AMRAP 18:
60 Double-Unders
30 Alternate Dumbbell Snatch #22.5/15
15 Push Up Dumbell Pull Through #22.5/15

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GW – TUESDAY 26.05.20 – “WHATS NEWS”

MOBILITY & WARM UP

8 Minute Running Clock

30 Jumping Jack
20 Hollow BodyRock   
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog 

1 set  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

Front Squat – Push Press

CONDITIONING

“WATHS NEWS”

For Time:
100 Alternating Barbell Thrusters Lunges #20/15
*OTM – 5 Burpees over barbell

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MG WOD – MONDAY 25.05.20 – “HALF MURPH”

MOBILITY & WARM UP

200 Meter Row/SkiErg – 400 mt Bike Erg

2 Rounds:
30 Seconds Inchworm to Push-ups 
30 Seconds Alternate Spidermans 
30 Seconds Russian Baby Makers 

200 Meter Row/SkiErg – 400 mt Bike Erg

2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank 

200 Meter Row/SkiErg – 400 mt Bike Erg

2 Rounds:
3 Barbell Bent Over Row
6 Push-ups
9 Air Squats

SKILLS & SPECIFIC WARM UP

Pull Ups

CONDITIONING

“HALF MURPH”

For Time:
1500 mt Row/Ski – 4000 mt Bike Erg
50 Barbell Bent Over Row #60%BW
100 Push-ups
150 Air Squats
1500 mt Row/Ski – 4000 mt Bike Erg

time cap 30 minutes

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#IORESTOACASA WOD – THANKS GOD IT’S FRIDAY – 22.05.20 – “90 FEAR!”

MOBILITY & WARM UP

8 minutes for quality

3 Plank Walkout
6 Russian Baby Makers 
9 Odd Object Romanian Deadlifts

Odd Object Warmup

Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

SKILLS & MOBILITY

 Double Under for 10′ practice

CONDITIONING

“90 FEAR!”
21-15-9:
Odd Object Squat Cleans
50 Double Unders After Each Round

Directly Into…

9-15-21
Single Arm Odd Object Overhead Squats
50 Double Unders After Each Round

Odd Object #30% BW

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