Category: GW WOD

GW WOD – MONDAY 09.14.19 – “Black & Blue”

MOBILITY & WARM UP

3 Rounds, Not for Time:
200 mt Jog
5 Slow Scap Retractions
5 Walkouts
5 Spiderman & Reach (each side)
30 sec Warrior Squats

SKILLS & SPECIFIC WARM UP

BleuClean – Clean warm up
Empty barbell 2 rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stict Presses (behind the neck)
5 Stiff Legged Deadlift

Add a very light load, followed by 2 Rounds of
5 Hi Hang Power Clean
4 Hang Power
3 Power Clean

2 Rounds:
3 Power Cleans, 3 Bar-Facing Burpees
2 Power Cleans, 2 Bar-Facing Burpees
Rest 1 minute between.

One round at workout intensity:
5 Power Cleans, 5 Bar-Facing Burpees
2 Power Cleans, 2 Bar-Facing Burpees

CONDITIONING

“Black and Blue”

5 Rounds for Time
10 Power Cleans #52/35
10 Bar-Facing Burpees

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WOW SATURDAY 23.03.19 – “OPEN 19.5”

TWO DIFFERENT CLASS TODAY, 10.30 TEST YOUR OPEN. 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters

Childs Pose on Box – 1:00
Laying Front Rack Stretch
Wrist Stretches – 30s in each position 

SKILLS & SPECIFIC WARM UP

3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog

Rest as needed, followed by primer rounds, now building to our planned workout intensity.

2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups

CONDITIONING 10.30

Open 19.5

33-27-21-15-9:
Thrusters
CTB Pull-Ups

Time Cap: 20 minutes 
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups

CONDITIONING 13.30

“CLOVIS”

For Time

10 mile Run 16 Km

150 Burpee Pull-Ups

Partition the Run and Burpee Pull-Ups as needed.


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GW WOD 18.03.19 – RETEST YOUR “OPEN 19.4”

MOBILITY & WARM UP

3 Rounds:
1 minute Light Bike or easy jog
5 Pushups + 7 Sit-Ups + 9 Air Squats
1 minute Light Bike or easy jog 
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses
Round 2 – 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches
Round 3 – 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin)

Followed by, 3 Rounds:
1-3 Strict Pull-Ups
1 Banded Complex – (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

2 Rounds:
5 Bar-Facing Burpees
1-2 Bar Muscle-Ups/Pull Ups

2 Rounds:
3 Power Snatches
3 Bar-Facing Burpees
Directly into…
1-2 Bar Muscle-Ups/Pull Ups

OPEN 19.4

3 Rounds:
10 Power Snatches
12 Bar-Facing Burpees
… Rest 3:00. into:
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

12:00 Time Cap.

Rx’d: (Ages 16-54) Men snatch 43 kg. Women snatch 30 kg.

Scaled: (Ages 16-54) Men snatch 30 kg., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 20kg., perform chin-over-bar pull-ups, may step over bar on the burpees

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WOW SATURDAY 16.03.19 – “OPEN 19.3”

MOBILITY & WARM UP

3 Rounds:
1 minute Light Bike or easy jog
5 Pushups + 7 Sit-Ups + 9 Air Squats
1 minute Light Bike or easy jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses
Round 2 – 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches
Round 3 – 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin)

Followed by, 3 Rounds:
1-3 Strict Pull-Ups
1 Banded Complex – (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

2 Rounds:
5 Bar-Facing Burpees
1-2 Bar Muscle-Ups/Pull Ups

2 Rounds:
3 Power Snatches
3 Bar-Facing Burpees
Directly into…
1-2 Bar Muscle-Ups/Pull Ups

Rx’d: (Ages 16-54) Men snatch 43 kg. Women snatch 30 kg.

Scaled: (Ages 16-54) Men snatch 30 kg., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 20kg., perform chin-over-bar pull-ups, may step over bar on the burpees

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WOW SATURDAY 09.03.19 – “OPEN 19.3”

ACTIVATION

3 Rounds:
1:30 Light Row
25′ Walking Lunge
12 AbMat Sit-Ups
6 Box Step-Ups (unweighted)
~:10s HS Hold or 6 Pushups

2 Rounds,
3 Spidermans each side
:30s of Alternating Warrior Squats
3 Walkouts
:30s of Alternating Warrior Squats

Skills & Specific Primer for “Open 19.3”
2 Round, at walk through pace:
50′ DB OH Walking Lunge (changing arms at the 25′)
6 DB Box Step-Ups
1-3 Strict Handstand Pushups
25′ Handstand Walk

CONDITIONING

OPEN 19.3

For Time, with a 10:00 Time Cap:
200′ DB Overhead Walking Lunge
50 DB Box Step-Ups
50 Strict HSPU
200′ Handstand Walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

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GW WOD – THURSDAY 21.02.19 – “Give It a Go”


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
Clean 
Clean Warm Up (empty barbell)
5 Deadlift + 5 Deadlift High Pull
5 Hang Muscle Clean + 5 Hang Power Clean
3 Hang Squat Clean + 3 Squat Clean 2 Rounds: 2 Floor Press + 4 Toes To Bar + 3 Squat Clean + 5 Box Jumps

CONDITIONING In a 12 minutes Time Caps, 5 Rounds For Time 3 Floor Press 80-% BW 10 Toes To Bar 5 Squat Clean 80-% BW 10 Box Jump #60/50

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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

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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

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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

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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

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