Category: BENCHMARK WOD

WMG WOD – WEDNESDAY 12.06.19 – “WRONG HELEN”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 18 (3 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Kipping – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“WRONG HELEN”
3 Rounds For Time
21 Kettlebell Swings #24/16
400 meter Run
12 Chest to Bar

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W WOD – MONDAY 10.06.19 – “GOOD BOY”

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

Clean Warm Up – Shoulder Press – Push Press – Push Jerk

2 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats

CONDITIONING

“GOOD BOY”
EMOM For as Long As Possible
1 Power Clean
2 Front Squats
3 Shoulder To Overhead

Rx: Barbell #70% 1 RM Front Squat

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GW – TUESDAY 04.06.19 – “JOKER”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 30/24 Calorie Row
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Banded 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

Toes To Bar – Deadlift

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

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M WOD – MONDAY 03.06.19 – “TRIATHLON 1K”

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING

“CRAZY RACE”

On the 5:00 x 5:
200 mt Run
40/30 Calorie Row
20 Double Unders

Time remaining in each 5:00 window after completion is rest. Record all five rounds to the tracker below, with the score for the day being our *slowest* round.

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WM WOW – SATURDAY 01.06.19 – TRAIN WITH A COACH “ADDERALL”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

ACTIVATION

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
5 Slow Pausing Overhead Squats (empty barbell)
10 Pausing Glute Bridges
:30s Russian Baby Makers

2 Rounds:
200 Meter Jog
5 Deadlifts
5 Hang Muscle Cleans
5 Strict Presses
5 Good Mornings
5 Thrusters
All barbell work above completed with an empty barbell

SKILLS & SPECIFIC WARM UP

Round #1:
400 Meter Run (light pace)
5 Thrusters

Rest as needed (~2:00), followed by Round #2:
200 Meter Run (moderate pace)
4 Power Snatches

Rest as needed (~2:0), followed by Round #3:
200 Meter Run (fast pace)
3 Power Clean and Jerks

BARBELL CYCLING (Advanced & Competitors )

On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch

This complex does not need to be completed unbroken. It is actually recommended to drop the bar from overhead after the 2 thrusters to reset our grip for the snatch.
Percentages based off our estimated 1RM Snatch:
Set #1 – 65%
Set #2 – 70%
Sets #3,4,5,6 – Build to a heavy complex.

CONDITIONING

“Adderall”

Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks

— Rest 3:00 —

Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches

— Rest 3:00 —

Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters

Beginners & Intermediate

Clean and Jerk – #52/35
Power Snatch – #43/30
Thruster – #35/25

Advanced & Competitors

Clean and Jerk – #61/43
Power Snatch – #52/35
Thruster – #43/30

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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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GWM WOD – WEDNESDAY 15.05.19 – “FIGHT GONE BAD”

MOBILITY & WARM UP
3:00 Row
1 Round of Strict Cindy
:30s Walkouts – Video
:30s Alternating Samson Stretches 
3:00 Row
1 Round of Strict Cindy
:30s Warrior Squats 
:30s Empty Barbell OHS Hold

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, resting 1:00 between:
7 Wallballs
7 Sumo Deadlift High Pull
7 Box Jump
7 Push Press
20 sec. Row

CONDITIONING
“FIGHT GONE BAD”*
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #35/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*COMPARE TO 04.01.19

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GW – TUESDAY 14.05.19 – “DIANE”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Deadlift
3 Rounds of:
5 Handstand Push Ups + 5 Deadlift. Increase Intensity every rounds, Rest 1-2 min

CONDITIONING
“DIANE” *
21-15-9 Reps For Time
Deadlift #102/70
Handstand Push-Ups
*compare to 07.12.18

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