GIRLS WOD

MGW WOD – BENCHMARK SATURDAY 20.08.22 – ”JACKIE”

MOBILITY & WARM UP
On a 10:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Cal Row

MOBILITY & SKILLS
Thrusters – Pull Ups

3 Sets x 150m Row

Rest 1 min between sets.
Row at a sustainable, “infinite pace.”
Help athletes identify how long it takes to row the distance. This will help them identify a fast but sustainable pace for the 1k
Anyone row to the point of fatigue is rowing too fast right now.

3 Sets x 150m Row

Rest 1 min between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

1 Set x 250m at 1k

CONDITIONING
“JACKIE”*

FOR TIME
1000 mt Row
50 Thrusters #20/15
30 Pull Ups

*compare to 26.04.21

W WOD – WEDNESDAY – 26.05.21 – “GRACE”

MOBILITY & WARM UP

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

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk

CONDITIONING

“GRACE”*

30 Clean & Jerk #61/43

WMG WOD – WEDNESDAY 30.09.20 “JACKIE”

MOBILITY & WARM UP
300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups

CONDITIONING

“JACKIE”*
For Time:
1000mt Row
50 Thruster #20/15
30 Pull Ups

*compare to 07.02.20

WM WOD – WEDNESDAY 01.07.20 – “NANCY” –

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

CONDITIONING

“NANCY”

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

– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes

GW – SATURDAY – 27.06.20 – “DIANE”

PENALTY 50 BURPEES

MOBILITY & WARM UP

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

SKILLS & SPECIFIC WARM UP

DEADLIFT-HSPU

CONDITIONING
“DIANE”
For Time:
21-15-9
Deadlift #102-70
Hand Stand Push Ups
COMPARE TO 11-02-20

WM WOD -TUESDAY 25.02.2020 – “FRAN”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up

CONDITIONING

“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30

*compare to 23.08.19

W WOD – SATURDAY 25.01.20 – “KARABEL”

ONLY ONE SESSION TODAY AT 10.30 FOR BEGINNERS & INTERMEDIATE, TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

TODAY YOUR BOX CLOSES AT 12

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
Snatch Warm Up

CONDITIONING

“KARABEL”

FOR TIME:

10 Rounds for time:
3 Power Snatch #61/43
15 Wall Ball shot #9/6

WMG WOD – WEDNESDAY 23.10.19 – “HELEN”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“HELEN”*
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups

*compare to 16.11.18

GW WOD – TUESDAY 16.07.19 – “ELIZABETH”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
150 mt Row
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)

2 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 deadlift (behind the neck)
5 Frint Squat

KILLS & SPECIFIC WARM UP

CLEAN – Ring Dips

CONDITIONING

“ELIZABETH”

For Time:
21-15-9 Reps
Squat Cleans (61/43 lb)
Ring Dips

Good Times for “Elizabeth”
– Beginner: 11-14 minutes
– Intermediate: 8-10 minutes
– Advanced: 5-7 minutes
– Elite: <5 minutes