GW WOD

GW WOD – TUESDAY 01.12.20 –”ROBIN”

MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
1 Rounds Not For Time
6 Push Ups + 12 Alt Walking Lunges, rest 1 minute then:
4 Handstand Push Ups + 8 Sand Bag Walking Lunges

CONDITIONING

“ROBIN“

In a 20 minutes time Caps
10-20-30-40-50 Handstand Push Ups
50-40-30-20-10 Sand Bag Walking Lunges

GW WOD –THANKS GOD IT’S FRIDAY 20.11.20 – “ALL BURNED”

MOBILITY & WARM UP
8:00 Clock:
20 Big arm circles (forward/backward)
:30 Side plank (each side)
6 Upward dog to downward dog transitions

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up
2 Round: 1′ Min Rest btw Rounds
5Hand Release Push Ups
5Dual DB Step Up Over #22.5/15

CONDITIONING

“ALL BURNED”

FOR TIME: TIME CAP 15′
Hand Stand Push Ups
Dual DB Step Up Over #22.5/15

GW WOD – TUESDAY 10.11.20 –”THE PUNISHMENT”

MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Frontt Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time
6 Burpees + 6 Alt Dumbell Snatch
4 Burpees over the DB + 4 Alt Dumbell Snatch

CONDITIONING

“THE PUNISHMENT“

For Time
40 DB Facing Burpees
40 Alt DB Snatch #22.5/15
40 DB Facing Burpees
40 Alt DB Hang Clean & Jerk
40 DB Facing Burpees
40 Sit Ups

Time Cap 20′

GW WOD –THANKS GOD IT’S FRIDAY 30.10.20 – “LEX LUTHER”

MOBILITY & WARM UP
8:00 Clock:
20 Big arm circles (forward/backward)
:30 Side plank (each side)
6 Upward dog to downward dog transitions

SKILLS & SPECIFIC WARM UP
Devill Press
2 Round:
6 Single Dumbbell Alternating Devil’s Press #22,5/15
3 Feet Elevated Pike Push Ups
6 Box Jumps #60/50

CONDITIONING

“Lex Luther

AMRAP 15 Minutes:
12 Single Dumbbell Alternating Devil’s Press #22,5/15
6 Feet Elevated Pike Push Ups
12 Box Jumps #60/50

GW WOD – TUESDAY 20.10.20 –”TOAST”

MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm Kettbell Goblet Squat (each side) (light/moderate)
5 Single Arm Kettbell Push Press (each side) (light/moderate)
10 hanging scap retraction
5 kip to swing

SKILLS & SPECIFIC WARM UP

Clean Warm Up; Then:
2 Rounds Not For Time
6-3
Toes to bar
Power Clean

CONDITIONING

“Toast“

2 Sets
21-15-9
Toes To Bar (30-20-10 Knee To Chest)
Power Clean #43/30

– rest 3:00 between sets –

GW WOD – THANKS GOD IT’S FRIDAY 09.10.20 – “MODIFIED CHIEF”

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
Shoulder Press – Push Press – Push Jerk

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
2 Shoulder to Over Head #52/35
4 Push Ups
6 Air Squats

Round 2 – Same repetition scheme as round 1, but now with working load:
1 Shoulder to Over Head #52/35
2 Push Ups
4 Air Squats

CONDITIONING

“Modified Chief”

5 Sets
3:00 Amrap
3 Shoulder to Over Head #52/35
6 Push Ups
9 Air Squats
– rest 1:00 between sets –

GW WOD – TUESDAY 29.09.20 –”EVERYTHING HURTS”

MOBILITY & WARM UP
Movement Prep/Activation and Increasing Heart Rate
AMRAP 12 MINUTES FOR QUALITY
30/25 Calorie Row (OR 300m Jog)
20 Banded Good Morning
10 Box Step Up
10 Single Arm Suitcase Deadlift (each side)

SKILLS & SPECIFIC WARM UP
Deadlift
1 Set (fast)
6 Deadlift (at workout weight 1)
6 Box jump Overs
2 Deadlift (at workout weight 2)
2 Box jump Overs

CONDITIONING
“EVERYTHING HURTS”

30-20-10
Deadlift #61/43
Box jump Overs #60/50

-Rest 1:1-

15-12-9
Deadlift #102/83
Box Jump Overs #75/60

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.

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

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