OPEN WOD

GWM WOW – BENCHMARK SATURDAY 25.02.23 –”OPEN 23.2A-.2B”

WARM UP & MOBILITY

1. Barbell Prep

Clean:
Burgener Warm Up Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

2. Movement Prep/Activation and Increasing Heart Rate

3-4 sets (building from easy to moderate)
1:00 jog
1:00 ski (or row)
-then-
2-3 Sets
5-10 Inchworm
5 Spider-Man lunge stretch (each side)
10 Hanging Scap Retraction, 5 Kip to Swing, 2-3 Strict Pull-Up
3 shuttle runs (work on transition, rhythm and hand/foot placements. Start moderate and build speed each set)

-then-

build to the Thruster weight you plan to open up with or slightly heavier (~10-20# heavier)

3. Workout Prep

1 Set (at workout pace):
4 burpee pull-ups
4 shuttle runs (1 rep = 50ft aka 25ft our and back)

-rest 3-5 minutes then begin the workout-

CONDITIONING

“OPEN 23.2A – .2B”

23.2A:
Complete as many reps as possible in 15
minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 15.24)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will
have 5 minutes to establish:
1-rep-max thruster (from the floor)

MGW WOW – SATURDAY 18.02.22 –”OPEN 23.1”

WARM UP & MOBILITY

4 Sets (build from easy to moderate)
1:00 Row
1:00 Bike
-then-
3 Sets
10-15 Calorie Row (moderate)
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Hanging Knee Raises
10 Air Squats
5 Inchworms
5 Single Leg Dumbbell RDLs (each side) (Light/Moderate)
5 Single Arm Dumbbell High Pull (each side) (Light/Moderate)
5 Kip to Swing on Rings, 2-3 Ring Dips
-Then-
Build to Power Clean weight and do 1-2 Muscle Ups between sets.

SKILLS & SPECIFIC WARM UP

1 Set (at workout pace):
6 Calorie row
5 Toes to bar
4 Wall Balls (at workout weight)
3 Power Cleans (at workout weight)
1-2 Muscle Ups/5 burpees Pull Ups

CONDITIONING

“OPEN 23.1”

Complete as many reps as possible in
14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots #9/6
30 cleans #61/43
20 muscle-ups

Scaled Version

Woman: 4 Kg ball, hanging knee raises, 30Kg cleans, chin-overbar pull-ups
Man: 6 Kg ball, hanging knee raises, 43Kg cleans, chinover-bar pull-ups

WOW SATURDAY 23.02.19 – OPEN 19.1 –

MOBILITY & WARM UP

3 Sets, at a very Low Intensity:
15 Cal Light Row + 20 Air Squats 20 Sit-Ups 2 Sets at a Slightly Higher Intensity (but still very controlled):
10 Cal Row + 5 Wallball Front Squats

Rotate through the following stations twice:
:30s Active Spidermans
:45s Banded Hamstring Distraction (each leg) Rotate through the following stations twice:
30 Sec Alt. Spidermans & Reach
45 Sec Banded Hamstring Distraction (each leg)

Into specific movement prep mobility & Specific Warm Up

Medicine Ball Squat Hold & Ankle Stretch: 30 Second Hold + 30 Seconds Each Side

2 Rounds:
7 Wallballs, 10/7 Calorie Row

Same repetition scheme, but now let’s bring more intensity. Let’s move in the area of where we want to be pacing wise for the workout. Further building on the first 2 rounder, let’s continue to dial in our footwork and transitions.

1 Round:
19 Wallballs
19 Calorie Row
5 Wallballs

CONDITIONING OPEN 19.1 AMRAP 15 minutes of: 19 wall-ball shots 19-cal. row

Rx’d: (Ages 16-54) Men throw 9kg. ball to 10-ft. target Women throw 6kg. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 6kg. ball to 10-ft. target Women throw 4kg. ball to 9-ft. target

WOW SATURDAY 10.03.18 – OPEN 18.3

WARM UP
5′ Practice Double Unders; Then:
2 Rounds Not for Time
30 Alternate Kb Swing
20 PVC Shoulder Dislocated
10 Air Squat
10 Push Ups Close Grip
20 Overhead Squats
30 Mountain Climbers Push Ups

MOBILITY & SKILLS
Squat Therapy – Muscle Ups

CONDITIONING
OPEN 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes

VARIATIONS

Rx’d: (Ages 16-54)
Men perform 52 kg. OHS, 22,5 DB snatches
Women perform 36 kg. OHS, 15 kg. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 20 kg. OHS, Chin-Over-Bar Pull-Ups (for both MU sets), 15 kg. DB snatches
Women perform single-unders, 15 kg. OHS, Chin-Over-Bar ull-Ups (for both MU sets), 10kg. DB snatches

TIEBREAK
This workout includes a tiebreak. If all 928 reps are completed
prior to the 14-minute time cap, your score will be your total
time, and there will be no tiebreaker. However, if you are not able
to complete the entire workout in the allotted time, a tiebreaker
will be factored into your final score. During the workout, be sure
to note your time at the end of every set of 100 double-unders.
When you submit your score, there will be a space for your final
rep count and an additional field for you to enter the elapsed
time at which you completed your last full set of double-unders.
In the case where two athletes have the same score (total
number of reps), the athlete with the lower tiebreak time will be
ranked higher.

WOW OPEN WOD – SATURDAY 24.02.18 – “OPEN 18.1”

WARM UP
20 m Bear Crawl
20 Ring Row
10 m Crab Walk
20 Air Squats
20 Shoulder Dislocated
30 Mountain Climbers
Jog 400 mt

MOBILITY & SKILLS
Hips – Hamstring – Low Back – Shoulders

CONDITIONING
WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
VARIATIONS
Rx’d: (Ages 16-54) minimum #22.5/15
Scaled: (Ages 16-54)
Men perform hanging knee-raises, Dumbell#15
Women perform hanging knee-raises, Dumbell#10
Teenagers 14-15: Dumbell minimum #15/10
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, Dumbell#15
Girls perform hanging knee-raises, Dumbell#10
Scaled Masters 55+:
Men perform sit-ups, Dumbell#10
Women perform sit-ups, Dumbell#5

NOTES
This workout begins with the athlete standing on the floor under
the pull-up bar. After the call of “3, 2, 1… go,” the athlete may
jump up and perform toes-to-bars. After 8 reps are complete,
the athlete will move to the dumbbell for hang clean and jerks.
The athlete must complete 5 clean and jerks on one arm, then 5
on the other arm. He or she will then move to the rower and pull
14 calories (12 for women). The monitor must read 14 calories
(12 for women) before the athlete can unstrap and move to the
pull-up bar for the next round.