GWM WOD – TUESDAY 01.06.22 – “MINIMALIST” GWM WOD – TUESDAY 01.06.22 – “MINIMALIST”
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GWM WOD

Home / Archive by Category "GWM WOD"

Category: GWM WOD

GWM WOD – TUESDAY 01.06.22 – “MINIMALIST”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100 Mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS & SPECIFIC WARM UP

Running Warm Up

2 Rounds:
10Mt bear Crawl
10Mt DB Front Rack Carry
100Mt Backward Run

CONDITIONING
“MINIMALIST”

5 Rounds For Time:
15 Mt. Bear Crawl
45Mt DB Front Rack Carry #24/16
200Mt Backward Run

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GWM WOW – SATURDAY 02.04.22 – “THE CROSSFIT MENTANA TABATA WORKOUTS 2.0”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

CONDITIONING
“THE CrossFit MENTANA TABATA WORKOUTS”*
For Total Reps in 39 minutes
Tabata Pull Ups
Tabata Push Up
Tabata Air Squat
Tabata Wall Balls #9/6
Tabata Power Snatches #40/25
Tabata Push Press #40/25
Tabata Calorie Row
Tabata Double Unders

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GWM WOW – SATURDAY 12.03.22 –”OPEN 22.3”

WARM UP:

3 sets:
:20 single unders
5 leg swings per side
10 alternating overhead lunges


3 sets:
:20 double-unders or attempts
5 scap pull-ups or 5 ring rows
10 shoulder presses
10 front squats
10 kip swings

SKILLS & SPECIFIC WARM UP

1 set w/ a partner:
Partner 1 | :45 single-under
Partner 2 | AMRAP squats


1 set w/ a partner:
Partner 1 | :45 single-single-double practice
Partner 2 | AMRAP 5 kip swings + 5 push-ups


1 set w/ a partner:
Partner 1 | :45 double-under practice
Partner 2 | AMRAP 5 front squats + 5 push presses

Thrusters and Build Up
10 thrusters (empty bar)
2×5 thrusters (first barbell)
1×5 thrusters (second barbell)
2×3 thrusters (third barbell)

Pull Up Progression

1×12 Pull Ups
1×9 Chest To Bar
1×3-5 Bar Muscle Ups

1 set:
25 double-unders
5 pull-ups
5 thrusters (first barbell)
4 chest-to-bar pull-ups
4 thrusters (second barbell)
3 bar muscle-ups
3 thrusters (third barbell)

CONDITIONING

“OPEN 22.3″

For time:
21 pull-ups
42 double-unders
21 thrusters #43/30
18 chest-to-bar pull-ups
36 double-unders
18 thrusters #52/35
15 bar muscle-ups
30 double-unders
15 thrusters #61/38
Time cap: 12 minutes

Scaled:

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters #30/20
18 chin-over-bar pull-ups
36 single-unders
18 thrusters #38/25
15 chest-to-bar pull-ups
30 single-unders
15 thrusters #48/30
Time cap: 12 minutes

Beginner

For time:
21 bent-over rows
42 jumping jacks
21 thrusters #20/15
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes

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GWM WOD – THURSDAY –03.03.22 “FUCHSIA”

MOBILITY & WARM UP
AMRAP 10′:
10 Alternating Spiderman Stretch
5 Single-Leg KB Deadlift / Leg
10 Up-Downs
5 Single-Arm KB Swings / Arm

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

Round 1
1 Set:
3 Box Jumps
5 Sumo Deadlift High Pulls (add 5-25# to each side)
:20 Bike (easy pace)
Round 2
1 Set:
3 Box Jumps
5 Sumo Deadlift High Pulls (add 5-15# to each side)
:20 Bike (moderate pace)
Round 3
1 Set:
3 Box Jumps (should be workout height)
5 Sumo Deadlift High Pulls (should be workout load)
:20 Bike (fast pace)

CONDITIONING

“FUCHSIA”

5 Rounds For Time:
10 Box Jumps #60/50
15 Sumo Deadlift High Pulls #52.5/35
20/15 Calorie Row

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GWM WOD – THURDAY –18.11.21 “WHO STARTS WELL…”

MOBILITY & WARM UP
400mt Easy Jog; then:
4 Rounds:
5 Pull-Ups
10 Slow Wall Squats
15 Hand Release Pushups
20 Sit Ups
30 mt KBOH Walk

SKILLS & SPECIFIC WARM UP
Handstand Push Up – Double Unders

CONDITIONING

“WHO STARTS WELL”

Buy in 50 Double Unders; then :
3 Rounds of
15 Handstand Push Ups
30 Single Arm KBOH Walking Lunges #16/12
400 mt Run

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GWM WOD – WEDNESDAY 03.11.21 – “TRICK OR TREAT 2.0”

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
20 Alt Warrior Strecth
Into 2 Rounds of:
300 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

CONDITIONING

“TRICK OR TREAT 2.0”*
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row

*Compare to 31.10.18

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GWM WOD – WEDNESDAY–20.10.21 – “MAGENTO”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow 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 
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Over Head Squat

CONDITIONING

“MAGENTO”

EMOM 7′:
Burpees
Over Head Squat #43/30
Pull-ups
Cals Row
Pull-ups
Over Head Squat #43/30
Burpees

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GWM WOD – TUESDAY 12.10.21 – “FIRST CHIPPER”

MOBILITY & WARM UP
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
15′ practice Handstand Push Ups
1Rounds- 6 HSPU – 6 T2B – 6 Box Step Up – 6 OH Walking Lunges x Arm – 100 mt Run

MOBILITY & WARM UP

“FIRST CHIPPER”*
30 Handstand Push Ups
30 Toes To Bar
30 Kb Box Step Up #60/50 + Kb 24/16
30 Right Arm Kb Overhead Walking Lunges #24/16
30 Left Arm Kb Overhead Walking Lunges #24/16
600 mt Run
Time Cap 15’/17′

*compare to 04.09.19

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WOM WOD -SATURDAY 24.07.21 –“REVEST”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift

SKILLS & SPECIFIC WARM UP
10′ Min. Practice Double Unders

CONDITIONING
“REVEST”

10 min AMRAP:
100 Doubles Unders,
then max rounds in
remaining time of:
10 Push Press #43/30
10 Box Jump #60/50

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GWM WOD –THANKS GOD IT’S FRIDAY 22.01.20 – “SCHIPPERONE”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
10 Minute AMRAP of:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats

SKILLS & SPECIFIC WARM UP
Chest To Bar

CONDITIONING
“Schipperone”

For Time:
20 C2B Pull-ups
40 Hand-Release Push-ups
60/45 Row Cals
80 Wall Ball #9/6
100 Walking Lunges

Read More

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