MW WOD

MW WOD – TUESDAY 21.03.23 – “QUARTER TEST 2”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Under
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Under or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
Snatch – Double Under/Crossover

Accumulate:
30 DB Windmill
30 DB Turkish Sit Up

CONDITIONING
“QUARTER TEST 2”

AMRAP 12
8 dumbbell snatches, arm 1 #22.5/15
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2 #22.5/15
8 overhead walking-lunge steps, arm 2
40 Crossovers

MW WOD THANKS GOD IT’S BENCHMARK FRIDAY – 10.03.23 – “NANCY”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Hang Squat Snatch

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat

Then:

Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.

CONDITIONING
“NANCY”*

5 Rounds For Time:
400m Run
15 Overhead Squats #43/30

INT. #35/25
BEG. #20/15

*compare to 24.10.22

MW WOD – WEDNESDAY 11.01.23 – “RENEWED NANCY”

MOBILITY & WARM UP

AMRAP 7:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as a counterbalance)
10 Bent Over Snatch Grip Rows (Barbell)
30 High Knees
30 Butt Kickers

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

10 Overhead Squats (Barbell or PVC)
10 Clean Grip Deadlift (Barbell or PVC)s.
30 mt Skip for Height
30 mt Jog
10 Hang Power Cleans
30 mt High Knees
30 mt Jog
10 Push Press or Push Jerk
10 Behind the neck strict press
30 mt Butt Kickers
30 mt Jog
1 Clean & Jerk + Transfer to Back Rack + 10 Overhead Squats

CONDITIONING

“RENEWED NANCY”

5 Rounds For Time
50 Double Unders
10 Overhead Squats #43/30

– Beginner: 12-18+ minutes
– Intermediate: 10-12 minutes
– Advanced: 8-10 minutes
– Elite: <8 minutes

MW WOD – TUESDAY 27.12.22 – “BLUE SKY”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
10 minute to work on Double Unders

Accumulate:
30 DB Windmill
30 DB Turkish Get Up

CONDITIONING
“BLUE SKY”

AMRAP 12
50 Double Unders
100 mt OHKB Farmer Carry (10x10mt section unbroken) #24/16
add 5 double unders every round

Score is total Double Unders

MW WOD – TUESDAY 06.12.22 – “ON THE SLOPES WITH GRACE”

WARM UP

AMRAP 7:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use #5 plate as a counterbalance)
10 Bent Over Clean Grip Rows (Barbell)
30 High Knees
30 Butt Kickers

SKILLS & SPECIFIC WARM UP
Clean & Jerk – Burgener warm up

5 Deadlift Clean Grip
5 Clean Pull
5 Muscle Clean + 5 Shoulder Press
5 Power Clean + 5 Push ress
5 Clean & Jerk

Then:

Athletes have 10:00 to build up to a heavy complex of:
High Hang Clean + Hang Clean + Clean + Push Jerk

CONDITIONING
“ON THE SLOPES WITH GRACE”

For Time:
2000 mt Ski Erg
30 Clean & Jerk #61/43
Time Cap 12 Minutes

MW WOD – WEDNESDAY 16.11.22 – “BLUE EYES”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
10 minute to work on Double Unders

Accumulate:
30 DB Windmill
30 DB Turkish Get Up

CONDITIONING
“BLUE EYES”*

AMRAP 12
50 Double Unders
40 mt Plate Push (4x10mt section unbroken) #20/10
add 5 double unders every round

Score is total Double Unders

*compare to 26.07.22

MW MONDAY BENCHMARK WOD – 24.10.22 – “NANCY”

WARM UP

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat

Then:

Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.

CONDITIONING
“NANCY”

5 Rounds For Time:
400m Run
15 Overhead Squats #43/30

INT. #35/25
BEG. #20/15

MW WOD -TUESDAY 11.10.22 – “THE PACER”

WARM UP

Set 1:
15 Pulls on the rower (Easy pace)
5 Squat Therapy reps against a wall (start an arms distance away)
Set 2:
At a 15-18 Strokes per minute pace, notice your /500m. It should be a high
number, and your stroke rate should be relatively hard to hit because it’s
slower than we would typically go.
15 Pulls on the rower (15-18 Strokes per minute pace)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)
Set 3:
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)
Set 4:
15 Pulls on the rower (Below 25 Strokes per minute pace)
5 Squat Therapy reps against a wall (as close to the wall as possible while maintaining proper squat form)

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot

4 Sets:
:20 Row
Rest :10
:20 Wall Balls (no more than 7 reps)
Rest :10

CONDITIONING
“THE PACER”*

For Time:
20 Pulls on the Rower
15 Wall Balls #9/6

Row until you accumulate
2000/1600m

*compare to 05.04.22

MW WOD -WEDNESDAY 14.09.22 – “THE COUPLE THAT BREAKS”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
Burgener warm up – KB Snatch

EMOM 6
15 KB Russian Swing
3 KB Single-Arm Overhead
Squat / side

Set 1:
:20 Alternating Reverse Lunge + High Knee
100 mt Easy Run
Rest :30
Set 2:
:20 KB Deadlift x side
100 mt Run
Rest :30
Set 3-4:
:20 Single Arm Alternate KB Deadlift High Pull
Rest :30
:200 mt Run (fast pace)

CONDITIONING
“THE COUPLE THAT BREAKS”

5 Round For Time:
400 mt Run
20 Alternate KB Snatch #24/16

MW WOD -TUESDAY 30.08.22 – “MADAME TUSSAUD”

MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Set 1
200 Run (easy pace)
10 Step Up/ each

Set 2
200 Run (moderate pace)
15 Step Up over

Set 3
200 Run (fast pace)
10 DB Step Up

Set 4
400mt (1k pace)
5 DB Step Up Over

CONDITIONING
“MADAME TUSSAUD”

For Time:
1200 mt Run
15 DB Box Step Over #60/50 – @22.5/15
800 mt Run
30 DB Box Step Over #60/50
400 mt Run
45 DB Box Step Over #50/40