GW WOD – Crossfit Mentana

WG WOD -THANKS GOD IT’S FRIDAY 08.02.19 – “FRAN”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
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
Front Squat – Push Press
Round 1:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up

CONDITIONING

“FRAN”
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30

GW WOW – SATURDAY 29.12.18 – TRAIN WITH A COACH “SAVING GRACE”

BEGINNER & INTERMEDIATE
DAY OFF!!! SEE YOU NEXT YEAR… WEDNESDAY 02.01.19

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP Alternating EMOM 12 minutes 1 – 50s Row 2 – 5 Scap Retractions + 7 Kip Swings + 9 Pushups 3 – 50s Bike 4 – 25-50′ Handstand Walk (or :50s practice)

SKILLS & SPECIFIC WARM UP 1 Round, Not for Time: 30s Bike, 1 Rope Climb 15s Bike, 1 Rope Climb

“Saving Grace”: Part A – Warm through all weights of the workout under low intensity, to confirm our loadings.
Part B – Not for Time:2 Rounds:7 Handstand Pushups2-3 Bar Muscle-UpsDirectly into…1 Clean and Jerk at each weight inside the workout.

CONDITIONING “Roped Up” 4 Rounds For Time 24/17 Calorie AirDyne 2 Rope Climbs

Rest 5′ Then:

Train with your COACH! “SAVING GRACE” Team or Individual

GW WOD – THANKS GOD IT’S FRIDAY 28.12.18 –

MOBILITY & WARM UP
10′ Strech Arounds Trouble area; the:
2 Rounds,
15/12 Calorie Row + 10 Hollow Body Rocks
12/9 Calorie Row + 10 Superman Rocks
9/6 Calorie Row + 5 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
Overhead Squats
Overhead Squat Barbell Warmup (empty barbell)
5 Good Mornings + 5 Snatch Grip Strict Presses
5 Good Mornings + 5 Snatch Grip Push Presses
5 Stiff Legged Deadlifts + 5 Snatch Grip Push Jerks
5 Muscle Snatches + 5 Overhead Squats

2 Facing The Bar Burpees
4 Overhead Squats
6 Sumo Deadlifts High Pull
1 Facing The bar Burpees
4 Overhead Squats
6 Deadlifts

CONDITIONING
“Dead Of…”
AMRAP 12:
5 Facing the bar Burpees
10 Overhead Squats #35/25
15 Sumo Deadlift High Pull #35/25

WG WOD – THANKS GOD IT’S FRIDAY 07.12.18 – DIANE –

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 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 05.12.17

WG WOD – THANKS GOD IT’S FRIDAY 23.11.18 – DEAD OF SHOULDERS –

SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Burgener Warm Up
2 Rounds of:
4 Alt Snatches + 10″ Handstand Hold + 2 Alt Snatches + 2 Handstand Push Ups

CONDITIONING

“DEAD OF SHOULDERS”
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch #24/16
Handstand Push-Ups
Time Cap: 12 minutes

GM WOD – MONDAY 12.11.18 – CYNDY’S COUSIN

MOBILITY & WARM UP
3-2-1 Spiderman & Reach each side
3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row/200 mt Run
Then
2 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Hollow Body
5 Superman Hold

SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders; then 2 Rounds
3 Pull Ups – 6 Push Ups – 9 Double Unders

CONDITIONING
“CYNDY’S COUSIN”
AMRAP 16′
7 Chest To Bar
14 Push-Ups
21 Double Unders

GW WOD – THURSDAY 08.11.18 – WALKING ON

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
10′ Practice Handstand
2 Rounds:
10 Alternate Kb Swing+5 Kb Clean (each side)+3 Kb Snatch (each side)+2 Kb Overhead Squat

CONDITIONING
“WALKING ON”
AMRAP 20 Minutes
15 Alternating Kb Snatch #24/16
10 Single Arm KB Overhead Lunge #24/16
5 Wall Climb

WG WOD – THANKS GOD IT’S FRIDAY 26.10.18 – FRAN PLAY BALL –

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Bike or Row
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
Kipping – Press (Strict-Push-Jerk): Then:
3 Sets with an empty barbell
1 Front Squat + 3 Strict Presses
2 Front Squat + 3 Pausing Push Presses (pause in dip position)
3 Front Squat + 3 Push Jerks

CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #60% 3RM
Pull Ups
Time cap 15′

GW WOD – THANKS GOD IT’S FRIDAY 12.10.18 – “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

GW WOD – MONDAY 08.10.18 – “ONCE WERE FAT AND FOURIOUS”

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
3 Rounds:
200 mt Run
1 Round of Cindy
15 Sit Ups
15 Double-Unders

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Handstand
2 Rounds
200 mt Run
5 Hand Release Push ups / Pike Push Ups
5 Good Mornings + Squat + Elbow Rotations + Push Presses + Front Squat (empty bar)

CONDITIONING
Start to The End
“ONCE WERE FAT AND FOURIOUS”*
FOR TIME – TIME CAP 10′
4 Rope Climb #5 – 3
10 Thrusters #52/37 – 47/32 – 42/27
10 Handstand push ups
3 Rope Climb
12 Thrusters
12 Handstand push ups
2 Rope Climb
14 Thrusters
14 Handstand push ups
*courtesy of LBDM Final Wod 5