GW WOD

GW WOW – SATURDAY 16.10.21 – “BLACK SATURDAY”

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

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING

“Black Saturday”

• For Time (with a Partner)
• 200 Box Jump Overs #60/50
• 150 Wall Balls #9/6
• 100 Ground-to-Overheads #50/35
• 75 Bar Over Burpees
• 50 Pull-Ups

GW WOD – TUESDAY 13.09.21 – “FARMER”

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
2 Rounds:
6 Jumping Alt. Lunges
30mt KB Suitcase Carry #24-16

CONDITIONING
“FARMER”

7 min AMRAP:
16 Jumping Alt. Lunges
100m KB Suitcase Carry #24-16

GW WOW – SATURDAY 04.09.21 – “DON’T STO SWING TODAY!”

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
Ketlebell Swing

CONDITIONING
“DON’T STOP SWING TODAY!”

20 Min AMRAP for max
reps:
25 Burpees
Max Rep Kettlebell Swing #24/16

GW WOD – TUESDAY 03.08.21 – “SCALE”

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
Toe To Bar

CONDITIONING
“SCALE”

For Time:
30 Box Jumps #60-50
20 Toes-to-bar
10 Deadlift #102.5-80
20 Toes-to-bar
30 Box Jumps #60-50