Category: BENCHMARK WOD

GW SPECIAL WOW – SATURDAY 05.10.19 – ” OPEN 20.1″

MOBILITY & WARM UP

Barbell Thoracic Extension

Couch Stretch 2 Minutes each Side

Banded Shoulder Distraction: 1-2 Minutes Each Side

Couch Stretch: 2-3 Minutes Each Side

4 Rounds

1 Minute Easy Machine
3 Strict Pull-ups
6 Push-ups
9 Glute Bridges
12 Alternating Box Step-ups

then:

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

Feeling out the movements, our first intention here is to simply combine the couplet.
3 Rounds, resting as needed between sets (~1:00)
4 Ground to Overhead
4 Bar-Facing Burpees

CONDITIONING

“OPEN 20.1”

10 Rounds:
8 Ground to Overhead #43/29
10 Bar-Facing Burpees

15:00 Time Cap

Scaled #29/20

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W WOD – THURSDAY 10.10.19 – “DEAD MAN SQUAT”

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

SKILLS & SPECIFIC WARM UP
Air Squat – Squat Therapy

Take 5 minute to find 1 set of 10 reps of Back Squat

Rest 3 minutes Then:

CONDITIONING

“DEAD MAN SQUAT”

50 Rounds of 3 Seconds Works, Followed by 3 Seconds Rest of

Back Squat #61/38

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WM WOW – SATURDAY 05.10.19 – TRAIN WITH A COACH “ADDERALL”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

4 Rounds

20 Second Front Plank
15 Banded Pull Aparts 
100 Meter Run
5 Walkouts 

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

Clean Warm Up – Jerk

100 Meter Run
5 Thrusters
100 Meter Run
5 Power Snatches
100 Meter Run
5 Clean and Jerks

Building in Weight to Opening Clean and Jerk Weight

CONDITIONING

“ADDERALL”

AMRAP 10:
1 Mile Run
Max Clean and Jerks #61/43

Rest 3 Minutes

AMRAP 7:
800 Meter Run
Max Power Snatches #52/38

Rest 3 Minutes

AMRAP 4:
400 Meter Run
Max Thrusters #43/30

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M WOD – TUESDAY 03.10.19 – ROAD TO “LA BATTAGLIA DI MENTANA” – “THE SPRINT”

WARM UP:
2 Rounds
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 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

10 cal Ski Erg
10 Double Unders
10 Meter Bike
10 Double Unders
10 Calorie Row

CONDITIONING

“THE SPRINT”

In team of 3 For Time:
2000 mt SkiErg
4000 mt BikeErg
2000 mt Row

Time cap 25′

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W WOD – MONDAY 30.09.19 – “DEVIL BARBELL”

MOBILITY & WARM UP

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

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

SKILLS & SPECIFIC WARM UP
Squat Therapy – Front Squat – Shoulder Press
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

set weight on bar for both exercise. If you fail, you are out.

CONDITIONING

“DEVIL BARBELL”

EMOM 14′
Odd 10 Front Squats #43/30
Even 10 Shoulder Press #43/30


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WM WOD -THANKS GOD IT’S FRIDAY 27.09.19 – “DAMN SWING

MOBILITY & WARM UP

4 Rounds Not For Time

20 Sec Superman Hold 
15 AbMat Sit-ups 
100 mt Run
9 Goblet Squats 
6 Walkouts

SKILLS & SPECIFIC WARM UP

KB Swing – Pose Running

At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings

CONDITIONING

” Damn Swing “*
5 Rounds For Time
21 Kb Swing 24/16
400 Mt Run
Time cap 15′

*compare to 19.07.19


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M WOD – MONDAY 23.09.19 – “FULLER CIRCLE”

MOBILITY & WARM UP

WARM UP:
2 Rounds
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 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

100 mt Run Calorie Bike
10 Double Unders
150 Meter Row
10 Double Unders
5 Calorie Bike

CONDITIONING

“FULLER CIRCLE”

For Time:
50/35 Calorie Assault Bike or Bike Erg
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike or Bike Erg

SUBSTITUTIONS

Calorie Assault Bike or Bike Erg

  • 800 mt Run
  • 75/50 Calorie Schwinn Bike

Double Unders

  • Reduce Reps
  • 250 Single Unders
  • 3 Minute Time Cap
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GW WOD -THANKS GOD IT’S FRIDAY 20.09.19 – “JOKER”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 300 mt Run
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Barbell Good Mornings

2 Rounds, not fore time:
5 Wall Squats 
10 One leg Stiff-Legged Deadlifts 
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats

SKILLS & SPECIFIC WARM UP

Deadlift – Kipping

2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Toes to Bar, 2 Deadlifts
3 Toes to Bar, 3 Deadlifts
4 Toes to Bar, 4 Deadlifts

“JOKER”*

For Time:
1 Toes to Bar, 10 Deadlifts #102/70
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
*compare to 04.06.19

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GWM WOD – THURSDAY 19.09.19 – “DEFCON 1”

MOBILITY & WARM UP

2 Rounds:
20 Double Unders + 10 Slow Air Squats
20 Double Unders + :30s Alternating Warrior Squats
20 Double Unders + 10 Light Russian Kettlebell Swings
20 Double Unders + 5 Inchworms

2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Waiter Squats (3 each side)
12 Superman

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm up

CONDITIONING

“DEFCON 1”
3 Rounds For Time
20 Decline Push Ups
15 Ground To Overhead #43/35
100 mt Shuttle Sprint

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W WOD – MONDAY 09.09.19 – “ISABEL”

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

SKILLS & SPECIFIC WARM UP
Squat Therapy – Snatch
Burgener Warm Up

CONDITIONING

“ISABEL”

For Time:
30 Snatch #61/43

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