WG WOD

WG WOD – MONDAY 14.06.21 – “HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

MOBILITY & WARM UP

On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 300 mt Run
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)

SKILLS & SPECIFIC WARM UP

10′ practice on Handstand Push Ups

CONDITIONING

“HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

In a 24′ Time Cap; 5 Rounds For Time
6 Single Arm Kb Snatch #24/16
14 Hanstand Push Ups
20 KB Overhead Walking Lunges #24/16 ( Unbroken for 10 )
21 Pull Ups

WG WOD – THURSDAY–27.05.21 – “2018 CROSSFIT GAMES”

MOBILITY & WARM UP

EMOM 16′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift

SKILLS & SPECIFIC WARM UP
2 Rounds Not for Time
2 Deadlift (first 70%-second100% wod weight)
5 Burpees

CONDITIONING
“2018 CROSSFIT GAMES”

5 Rounds for Time
5 Deadlift #126/85
10 Burpees

WG WOD – THANKS GOD IT’S FRIDAY 07.05.21 – “NOT BAD”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up – Clean&Jerk

CONDITIONING
“NOT BAD”

AMRAP 10 Minutes:
3 Clean & Jerk #70/50
5 Strict Pull-ups

WG WOD – MONDAY 03.05.21 – “BIG SNOOF”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Russian KB Swings #24/16
5 Burpee Box Jumps #60/50
3 Push Up Narrow Grip

CONDITIONING
“BIG SNOOF”

5 Rounds For Time:
20 Russian KB Swings #24/16
15 Burpee Box Jumps #60/50
10 Push Up Narrow Grip

WG WOW – TUESDAY 27.04.21 – “THE KNOCK”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
5 BB Good Morning
5 BB Romanian Deadlift
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
2 Rounds: NOT FOR TIME
3 Deadlifts (ADD. Weight)
6 Burpees
9 Toes-to-bar

CONDITIONING

“THE KNOCK”

AMRAP 16 Minutes
6 Deadlifts #102/85
12 Burpees
15 Toes-to-bar

WG WOD – THURSDAY–15.04.21 – “PUNCH BALL”

MOBILITY & WARM UP

EMOM 16′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
Squat Therapy – Mad Ball

CONDITIONING
“Punch Ball”

AMRAP 15 Minutes:
20 Wall Balls #9/6
10 Diamond Push Up

WG WOD – MONDAY 08.03.21 – “ELIZABETH IS CLOSE ”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
5 BB Good Morning
5 BB Romanian Deadlift
5 walkout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
CLEAN WARM UP

CONDITIONING

“ELIZABETH IS CLOSE ”
For time:
21-15-9
Power Clean, #52/37.5 kg
Decline Close Grip Push Ups

WG WOD – THANKS GOD IT’S FRIDAY 05.03.21 – “HANDS UP AND DOWN”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 10 Barbell RDL
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch

CONDITIONING
“HANDS UP AND DOWN”

For Time:
10-9-8-7-6-5-4-3-2-1
Squat Snatch #35/25
Hand Stans Push Up