MW WOD- BENCHMARK MONDAY – 04.09.23 – “MASTERS ONLINE SEMIFINAL TEST 22.1” MW WOD- BENCHMARK MONDAY – 04.09.23 – “MASTERS ONLINE SEMIFINAL TEST 22.1”
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Category: MW WOD

MW WOD- BENCHMARK MONDAY – 04.09.23 – “MASTERS ONLINE SEMIFINAL TEST 22.1”

WARM UP

4 Rounds:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.

Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: sit-ups
Round 4: burpees

Set 1:
Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)

Set 2:
At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)

Set 3:
At a 22-24 strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (22-24 strokes per minute pace)

Set 4:
At a 26-30+ strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (26-30+ strokes per minute pace

SKILLS & SPECIFIC WARM UP

Rowing – Floor Press

Rowing

5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

2X :30, 2000 mt Pace rest :30
2x :30, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Pace

3 sets:
7 Floor presses (building to workout weight)
Rest 1:30 between sets.

then:

1 round:
125 mt Row
7 Floor Press
Use workout load.

CONDITIONING
“
MASTERS ONLINE SEMIFINAL TEST 22.1”

For time:
500-m row
30 Floor Presses #70/47 kg
1,000-m row
20 Floor Presses
2,000-m row
10 Floor Presses
– 30:00 time cap.

INTERMEDIATE #52/35

BEGINNER #35/25 – ROW: 400-800-1600

Read More
MW WOD – THURSDAY 17.08.23 – “THE NANCY COMPLEX”

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: Front Squat

SKILLS & SPECIFIC WARM UP
Deadlift – Clean – Jerk

Build up in 4 sets:
5 deadlifts
4 push jerks
3 squat clean
-Rest 1:00 between sets.


CONDITIONING
“THE NANCY COMPLEX”

5 rounds for time:
25 Calorie Assault Bike (35 Row)
9 Deadlifts #61/43 – Int #52/35 – Beg #35/25
6 Push Jerks
3 Squat Clean

Read More
MW WOD -TUESDAY 01.08.23 – “STOP!!!”

WARM UP

4 Rounds:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.

Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: sit-ups
Round 4: burpees

Set 1:
Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)

Set 2:
At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)

Set 3:
At a 22-24 strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (22-24 strokes per minute pace)

Set 4:
At a 26-30+ strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (26-30+ strokes per minute pace

SKILLS & SPECIFIC WARM UP

Wall Ball Clean – Wall Ball Clean

1 round:
5 med-ball squats
5 med-ball presses
5 med-ball thrusters
5 wall-ball shots

then:

1 round:
Row 6 calories
5 wall-ball shots
Use workout load.

CONDITIONING
“
STOP!!!”

For time:
50-40-30-20-10
Calorie row
15 wall-ball shots #9/6 Every Rounds

SKILL WORK

Accumulate
10 Turkish get-ups/arm
– Use a single DB or KB

Read More
MW WOD- MONDAY – 17.07.23 – “SANDWICH”

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 Clean

SKILLS & SPECIFIC WARM UP
Clean – Clean warm up

Then:

Athletes have 10:00 to build up to a heavy 5 hang power clean


CONDITIONING
“SANDWICH”

500/400-m row
30 hang power cleans #61/43
500/400-m row

Read More
MW WOD-BENCHMARK MONDAY – 26.06.23 – “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 10.03.23

Read More
MW WOD – WEDNESDAY 22.06.23 – “BLUEPRINT”

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
“BLUEPRINT”

EVERY 3 min x 5 sets
100 Double Unders
Max reps DB Step Ups #60/50 @22.5/15

Score is total Step Ups

Read More
MW WOD – WEDNESDAY 24.05.23 – “WE REINVENT NANCY”

MOBILITY & WARM UP

1 set:
:30 row (easy pace)
10 alternating spiderman stretches
10 staggered stance good mornings/leg

1 set:
:30 row (moderate pace)
10 alternating lunges
10 alternating DB deadlifts

1 set:
:30 row (moderate pace)
10 air squats
10 alternating DB sumo deadlift high pulls

1 set:
:30 row (fast pace)
10 DB goblet squats
10 alternating DB snatches

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

2 sets:
5-10 overhead squats

1 set:
10 calorie row
10 overhead squats (workout weight)
10 alternating DB snatches (workout weight)

CONDITIONING

“WE REINVENT NANCY”

For time:
50 calorie row
50 overhead squats (34/52 kg)
50 alternating DB snatches (15/22.5 kg)

– Beginner: 12-18+ minutes
– Intermediate: 13-15 minutes
– Advanced: 8-13 minutes
– Elite: <8  minutes

Read More
MW WOD -TUESDAY 18.04.23 – “OREO DREAM EXTREME”

WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift


SKILLS & SPECIFIC WARM UP

Front Squat / Sand Bag Clean

1 set (at workout pace):
200m Run (together)
2 Sandbag Squats (at workout weight) OR 2 Front Squats (at workout weight)

CONDITIONING
“
OREO DREAM EXTREME”

3 Rounds For Time:
800m Run
15/12 Sand Bag Front Squat #25

Read More
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

Read More
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

Read More

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