WOD2021-02-19

6.05-12.05.2024

Monday 6.05.2024

MGW League 24.3

For time:

500m row 

40x Deadlift @25/40 kg 

30x STOH @25/40 kg 

20x front squats @25/40 kg 

10x burpee over the bar 

1k row 

Tc: 12’

*Workout should be judged by group members. 

**Start workout standing over the rower!

Tuesday 7.05.2024

Heavy day

A: EMOM 20’:

1x Power Snatch

1x Hang Power Snatch

– Build in load, prioritizing mechanics.

B: Prehab Weightlifting

3 sets of:

12-15x Front to OH DBs/Plates raises

10-15x Barbell goodmorning

20-40” Chinese plank hold

Rest up to 1’ B/S

C: Cool down/stretch

5-15’ slow cardio machine work

Accumulate 90”/side in Samson stretch

Wednesday 8.05.2024

A: Strength

Every 3’x5 sets perform:

8x Deadlift

Max reps Ring dips*

-Only on rings work. If it’s too difficult perform toe support version. 

B: Conditioning

For time:

12-9-6

BMU

21-18-15

WBS

Tc: 9’

Thursday 9.05.2024

“HAVANA”

AMRAP 25:
150 double-unders
50 push-ups
15 power cleans @56/84 kg

Friday 10.05.2024

A: Strength:

Every 3’x5 sets perform:

8x Strict press 

Max reps Strict Pull ups*

*Only overhand grip. If it’s too difficult perform toe support pull ups.

B: Conditioning

AMRAP 10:
3-6-9-12… etc.
Toes-to-bars
1-2-3-4… etc.
Wall walks

Saturday 11.05.2024

Hero

“Zachary Tellier”

For Time

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

Tc: 35’

Metcon

3 rounds for time with a partner:
50 KB swings @24/32 kg
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 10m down/10m back

Tc: 28’