GW WOD

GW WOD – THANKS GOD IT’S FRIDAY 18.09.20 – Crossfit Games ’20 event 1 “Friendly Fran”

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
Front Squat – Push Press

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 Chest To Bar
3 Thrusters
1-3 Chest To Bar

CONDITIONING

“FRIENDLY FRAN”
3 Rounds for Time
21Thrusters
21 Chest to Bar Pull-Ups
Rx – 52/38

GW WOD – TUESDAY 08.09.20 –“OPEN 16.5”

MOBILITY & WARM UP

8 Minute Running Clock

30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog

2 set 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
Front Squat – Push Press

CONDITIONING
“OPEN 16.5”
21-18-15-12-9-6-3 For Time
Thrusters #43/30
Facing The Bar Burpees

GW WOD – THANKS GOD IT’S FRIDAY 28.08.20 – “JAM SESSION”

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Clean Warm Up
Round 1:
3 Power Clean
4 Box Jump
3 Wall Ball
8 Sit Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
3 Power Clean
4 Box Jump
3 Wall Ball
8 Sit Ups

CONDITIONING

“JAM SESSION”
AMRAP 12′
6 Power Clean #61/43
12 Box Jump
18 Wall Ball #9/6
24 Sit Ups

GW WOD – TUESDAY 18.08.20 –“DIANE’S SISTER”

MOBILITY & WARM UP

3 Rounds:
60s Row/Bike/Ski
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats

SKILLS & SPECIFIC WARM UP
Handstand Push Ups Practice

CONDITIONING
“DIANE’S SISTER”
21 – 15 – 9
Handstand Push Up
Kb Goblet Walking Lounges #24/16

GW WOD – WEDNESDAY 29.07.20 – “PING PONG”

MOBILITY & WARM UP

8 Minute Running Clock

30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog

2 set 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
Front Squat – Kipping

CONDITIONING
“PING PONG”
EMOM 20 MINUTES
A1 Front Squat #40% BW
A2 Push-Ups
B1 Reverse Lunges #40% BW
B2 Strict Chin Up

A is 10 minutes – Switching between A1 and A2 each minute
B is 10 minutes – Again switching between B1 and B2 each minute

GW WOW – SATURDAY 18.07.20 –“BREAKING”

MOBILITY & WARM UP
10 Judo Push Ups
20 Air Squat
40 Double Unders
20 Sit Up
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP

BURGENER WARM UP

2 Rounds

6 Toe To Bar + 4 Deadlift + 2 Wall Climb

CONDITIONING
“BREAKING”
5 Rounds For Time:
15 Toe To Bar
10 Deadlift #90/70
5 Wall Climb

GW WOD – WEDNESDAY 08.07.20 – “FRAN SCHEME”

MOBILITY & WARM UP

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

SKILLS & SPECIFIC WARM UP

Wall Ball Clean

CONDITIONING
“FRAN SCHEME”
For Time:
30-20-10
Chest To Bar
Wall Ball

GW – SATURDAY – 27.06.20 – “DIANE”

PENALTY 50 BURPEES

MOBILITY & WARM UP

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

SKILLS & SPECIFIC WARM UP

DEADLIFT-HSPU

CONDITIONING
“DIANE”
For Time:
21-15-9
Deadlift #102-70
Hand Stand Push Ups
COMPARE TO 11-02-20

GW WOD – WEDNESDAY 10.06.20 – “CHIPPER LADDER”

MOBILITY & WARM UP

30 Seconds Single Unders
30 Seconds Lateral Squats
30 Seconds Active Spidermans

30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers

30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops

30 Seconds Single Unders
30 Seconds Goblet Squats
30 Seconds Slow Burpees

SKILLS & SPECIFIC WARM UP

Kipping

CONDITIONING

“CHIPPER LADDER”
For Time
30 Pull Ups
40 Wall Ball Shots #9/6
50 Sit Ups
100 Alternating Overhead Plate Lunges #15/5

Perform every two minutes
10 Burpees

GW – TUESDAY 26.05.20 – “WHATS NEWS”

MOBILITY & WARM UP

8 Minute Running Clock

30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog

1 set 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

Front Squat – Push Press

CONDITIONING

“WATHS NEWS”

For Time:
100 Alternating Barbell Thrusters Lunges #20/15
*OTM – 5 Burpees over barbell