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MW WOD -TUESDAY 22.11.22 – “OH MY DARLING CLEMENTINE”

WARM UP

Set 1
10 Double Unders/20 Single Unders + 100mt easy run
10 Deadlift (Barbell)

Set 2:
10 Double Unders/20 Single Unders + 100mt moderate run
10 Deadlift #50%BW

Set 3:
10 Double Unders/20 Single Unders + 100mt fast run
10 Deadlift; Add #75%BW

Set 4:
10 Double Unders/20 Single Unders + 100mt fastest run
5 Deadlift; #85%BW

Set 5:
10 Double Unders/20 Single Unders + 200mt run ( workout pace )
5 Deadlift; # 90% BW

SKILLS & SPECIFIC WARM UP
Double Unders

EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice

CONDITIONING
“OH MY DARLING CLEMENTINE”*
75-60-45-30-15
Double Under
35-28-21-14-7
Deadlift #BW
Every Round 200 mt Run

Scaled


“OH MY DARLING CLEMENTINE”
75-60-45-30-15
Single Under
35-28-21-14-7
Deadlift #0.7 BW
Every Round 200 mt Run

*compare to 21.06.22

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W WOD – WEDNESDAY 09.11.22 – HEAVY DAY “BACK SQUAT”

MOBILITY & WARM UP

SQUAT THERAPY WARM-UP

AMRAP 9′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats

SKILLS & SPECIFIC WARM UP
Back Squat

BACK SQUAT LOADING in 12 min
1 Set
10 Back Squats (barbell)
3 Sets
5 Back Squats (increasing load)
3 Sets
5 Back Squats (increasing load)

CONDITIONING

“HEAVY DAY BACK SQUAT”

5 Sets for Load:
5 Back Squats

rest 3′

SKILL WORK

For Time:
3:00 L-Sit

Every time you break per-
form 12 barbell bent over rows #50%BW

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GWM WOW – TUESDAY 08.11.22 – “SPEED TRIPLE”

MOBILITY & WARM UP

Set 1
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs

SKILLS & SPECIFIC WARM UP
Handstand Push Up

Pre-workout Strenght
7 Sets For Load: 1 every 2 min
2 Shoulder Presses

CONDITIONING
“SPEED TRIPLE”
5 Rounds For Time in a 18 min time cap
15 Handstand Push Ups
40 mt. Single Arm Overhead DB Lunges (change every 20 mt) #22.5/15
300m Run

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MG WOD – THANKS GOD IT’S FRIDAY 28.10.22 – “WICH DO YOU CHOOSE?” 





MOBILITY & WARM UP





Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only





Rest 1:00
Set 2
AMRAP 3′:
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Le





Rest 1:00
Set 3
AMRAP 3′:
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats





SKILLS & SPECIFIC WARM UP
Box Jump





3 Rounds
:20 Box Jump Overs
100m Run





CONDITIONING
“WHICH DO YOU CHOOSE?”





AMRAP 12′
15 cal Ski Erg
12 Box Jump Overs #60/50
9 Chest To Bar 





Rest 3′





AMRAP 12′
9 Chest To Bar
12 Burpees Box Jump Overs #60/50
15 Cal Bike Erg 






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						GW WOD – BENCHMARK SATURDAY 10.10.22 – “I’LL TRY”
					

					

WARM UP





Set 1






50 Banded Face pulls
30 Jumping Jacks
50 Banded Pull Aparts
30 Skier Jacks
50 Banded Good Mornings






Set 2






10 Ring Rows (false grip)
10 Clean Grip Deadlifts #20/15
10 Bent Over Rows






Set 3






10 Jumping Pull-ups
5 Clean Pulls #20/15
5 Partial Front Squats
5 Strict Press






Set 4





5 Pull-ups
10 Power Cleans #20/15
10 Push Press






Set 5

5 Pull-ups
10 Clean & Jerk





SKILLS & SPECIFIC WARM UP





Clean & Jerk – Muscle Up





Build up to a heavy set of 1
hang squat clean





EMOM 6
1 Hang Squat Clean. 





CONDITIONING
“I’LL TRY”





16 Rounds For Reps:
:20 Muscle-ups Transition





Rest :10
:20 Clean & Jerks #61/43





Rest :10






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						GW WOD – BENCHMARK SATURDAY 08.10.22 – “FAT AMY”
					

					

WARM UP





Set 1
300m Jog + 5 Inchworm
:45 Plank
Set 2
300m Jog + 5 Walkout
:45 Right Side Plank
Set 3
300m Jog + 5 Push Ups
:45 Left Side Plank
Set 4
300m Jog + 5 Burpees
:45 Plank





SKILLS & SPECIFIC WARM UP





Air Squat – KB Swing





CONDITIONING
“FAT AMY”





For Time





50 Air Squats





10 Burpees





40 Sit-Ups





10 Burpees





30 Lunges (alternating legs)





10 Burpees





20 Kettlebell Swings #24/16





10 Burpees





10 meter Bear Crawl





10 Burpees





20 Kettlebell Swings 24/16





10 Burpees





30 Lunges (alternating legs)





10 Burpees





40 Sit-Ups





10 Burpees





50 Air Squats






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						WM WOD -TUESDAY 20.09.22 – “GIRLISH”
					

					

MOBILITY & WARM UP





AMRAP 7:
20 Jumping Jacks
10 PVC Pass Throughs
20 Double Unders or Single Unders
10 Air Squats





SKILLS & SPECIFIC WARM UP
Push Jerk – Double Unders





EMOM 12:
Minute 1 | 5 Depth Jumps
Minute 2 | 5 Box Jumps For Height
Minute 3 | 5 Tall Box Jumps 





PRE WORKOUT





2 Sets:
5 DB Push Jerks (workout weight)
5 Double Unders
5 Weighted Step-ups
5 Double Unders





CONDITIONING





“GIRLISH”





3 Rounds For Time:
25 DB Push Jerks #22.5/15
50 Double Unders
25 Weighted Step-ups #60/50-@22.5/15
50 Double Unders






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