Maggio 2019

W WOD – THANKS GOD IT’S FRIDAY 31.05.19 – HEAVY DAY – “PUSH JERK”

MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks 
Station 3 – :50s Warrior Squats 
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP

Push Jerk :A-3 X 3 Pausing Jerk Drive #50 – 60 – 65% 1 RM

B – 3 x 2 Pausing Push Jerk; 1s Pause in Dip, and Catch #45-50-55%

CONDITIONING 

“Push Jerk”

1 – 1 – 1 – 1 – 1

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GW WOD – WEDNESDAY 29.05.18 – “CHE KALSU DICI!”

MOBILITY & WARM UP

2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats 
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)

SKILLS & SPECIFIC WARM UP

Front Squat – Push Press

Barbell Warmup (empty BB)
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Strict Presses + 5 Stiff-Legged Deadlifts + 5 Hang Muscle Snatches + 5 Push Press

CONDITIONING

“CHE KALSU DICI”

For Time:
50 Thrusters #52/35

5 Burpees to start and at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.

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WMG WOD – TUESDAY 28.05.19 “QUICK AND PAINFUL”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Body Rocks 
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms

SKILLS & SPECIFIC WARM UP

Deadlift

Barbell Warmup 
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck) 
5 Stiff-Legged Deadlifts 
5 Overhead Squats

2 Rounds, steadily building in two items

6 Deadlift
30 Sec Row
4 Box Jump over
3 Deadlifts

CONDITIONING

QUICK AND PAINFUL 
3-9-15-21-15-9-3
Deadlifts #92/65
Cal Row
Box Jump Over

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MG WOD – MONDAY 27.05.19 – “MURPH”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
2 rounds: 200 mt Run, + 2 Rounds Of Cindy

CONDITIONING

“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run

If You have a Vest or Body Armor wear it Vest #9/6

Partition the Pull-Ups, Push-Ups, and Squats as needed.

*compare to 28.05.18

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WM WOD -THANKS GOD IT’S FRIDAY 24.05.19 – “ESCAPE”

MOBILITY & WARM UP

3 Rounds:
200 mt Run
15 Sit-Ups
9 Hand Release Pushups
15 Hip Extensions
9 Strict Presses (empty barbell)

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
:30s Wrist Stretches
5 Hang Muscle Cleans + 5 Front Squats + 5 Strict Presses
20 Active downward dog / alternate toe touch

SKILLS & SPECIFIC WARM UP

Clean Warm up – Jerk
At a warm-up pace on the runs, with a loading lighter than our workout weight:
200 Meter Run
3 Front Squats and Jerks
100 Meter Run
2 Front Squats and Jerks

CONDITIONING

“ESCAPE”

For Time:
200 Meter Run, 2 Front Squats + 2 Jerks
200 Meter Run, 4 Front Squats + 4 Jerks
200 Meter Run, 6 Front Squats + 6 Jerks
200 Meter Run, 8 Front Squats + 8 Jerks
200 Meter Run, 10 Front Squats + 10 Jerks
Rx – 61/43

Time cap 15′

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G WOD – THURSDAY 23.05.19 – “BAT 21”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 50″ Calorie Row/Bike/Double Unders/Run
2- 1 Round of Strict “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“BAT 21”
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′

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WGM WOD – WEDNESDAY 22.05.19 – “Winding Road”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 mt Run
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Kb Swing – Wall Ball Clean
2 rounds, building intensity on the second round:

200 Meter Run
5 Wall Ball
5 Burpees
10 Double Unders

CONDITIONING

“Winding Road”

Buy in 800 mt Run, Then until 15′ time cap:

AMRAP
20 Kettlebell Swing #24/16
20 Burpees
20 Double Unders

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W WOD – MONDAY 21.05.18 – HEAVY DAY – “CROSSFIT TOTAL –

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift – Press ( Strict )
1 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

CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
*compare to 19.11.18

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GW WOD – MONDAY 20.05.19 – “FRANABEL”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 AB-Mat Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING
“FRANABEL”*
For time – 8’ TIME CAP
21-15-9
Power Snatches
Pull ups

Weights:
RX – M35 – M40: 60/40 Kg
M45 – M50 – SCALED – TEEN: 50/35 Kg

*compare to 12.10.18

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