WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?” WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”
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WG WOD

Home / Archive by Category "WG WOD"

Category: WG WOD

WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”

WARM UP

400 mt easy jog
20 PVC Pass Through
10 Alternate Samson Stretch
10 Plate Counterbalance Cossack Squats
20 Slow Prisoner Good Morning
then:
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Plate Overhead Walking Lunges
10 Plate Ground to Overhead

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Thrusters

CONDITIONING
“
OPEN 16.5”*

For Time:
21-18-15-12-9-6-3
Thrusters #43/30
Facing the bar Burpees

*compare to 08.09.20


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WG WOD – THANKS GOD IT’S BENCHMARK FRIDAY 17.03.23 “DIANE”

MOBILITY & WARM UP

2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks

EMOM 9:
:30 Single-Leg Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“DIANE”

FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups

INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups

BEGINNER
21-15-9
Deadlifts #43/30
Push-ups

*compare to 03.06.22

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WG WOD – MONDAY 13.03.23 – “MY BIG FAT CHALLENGE”

WARM UP

AMRAP 8
7 GHD Sit-ups
7 Deadlifts (barbell or PVC)
7 Shoulder Presses (barbell or PVC)
7 Skierg Pulls
14 Alternating Knee-to-Elbow in Plank

SKILLS & SPECIFIC WARM UP

GHD Sit Up

EMOM 10:
Odd: 3 Wall Walks
Even: 12 Bent Over Rows

CONDITIONING
“
MY BIG FAT CHALLENGE”

4 Rounds For Time:
15 mt Axel bar Overhead Walking Lunge #43/30
30 AB-Mat Sit-ups

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WG WOD – TUESDAY 28.02.23 – “KAREN MEET THE BAR”

WARM UP

Set 1: AMRAP 5
:20 Med Ball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Med Ball Counterbalance Squats
:20 Kip Swings
:20 Med Ball Strict Press

SKILLS & SPECIFIC WARM UP

Wall Ball Clean – Wall Ball Shot

EMOM 8′
5 TnG Power Clean #80% 1 RM

CONDITIONING
“
KAREN MEET THE BAR”

150 Wall Ball #9/6
Starting at 0:00, perform 3 Chest To Bar at the start of each minute

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WG WOD – BENCHMARK THURSADAY 23.02.23 – “LANE”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups

MOBILITY & SKILLS WORK
Hang Power Snatch – Hand Stand Push Up

Take 10:00 to build up to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch

CONDITIONING
“LANE”*

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #3/4 BW
Max Unbroken Handstand
Push-ups

Rest 3′ Every Set

Beginner

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #30/20
1:00 Max Push-ups

Rest 3′ Every Set

*compare to 28.04.22

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WG WOD – TUESDAY 21.02.23 – “BASIC SCHEME”

WARM UP

Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Clean

EMOM 8′
3 Squat Clean #80% 1 RM

CONDITIONING
“
BASIC SCHEME”*

AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans

*Compare to 26.04.22

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WG WOD – MONDAY 13.02.23 – “THE ROAD TO THE OPENS”

WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)


2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

BUILD-UP IN 6:00
3 Heavy Push Press of the day

Then:

1 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10

CONDITIONING

“THE ROAD TO THE OPENS“

For Time:
50-30-20
Thrusters #30/20
Pull-ups

INT:

For Time:
50-30-20
Thrusters #20/15
Pull-ups

BEG:

For Time:
30-20-10
DB Thrusters #2X10/7
Jumping Pull-ups

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WG WOD -THANKS GOD IT’S FRIDAY 03.02.23 – “DUSTER”

WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups

SKILLS & SPECIFIC WARM UP

Snatch – Burgener Warm up – Toes to Bar

In a 10 minute clock
Build to a heavy single power snatch

3-4 Sets
2 Power Snatch
4 Knee to Elbow

CONDITIONING
“
DUSTER”

AMRAP 10:
5 Power Snatch #61/43
10 Strict Knee To Elbow

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WG WOD – THANKS GOD IT’S BENCHMARK FRIDAY 20.01.23 – “FRAN”

WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)


2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

THRUSTER BUILD-UP IN 8:00
Heavy single of the day

Then:

2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10

CONDITIONING

“FRAN“*

For Time:
21-15-9
Thrusters #43/30
Pull-ups

*compare to 05.07.22

INT:

For Time:
12-9-6
Thrusters #43/30
Pull-ups

BEG:

For Time:
21-15-9
Thrusters #20/15
Jumping Pull-ups

POST WORKOUT

3 Sets x 10 Strict Chin-ups

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WG WOD – MONDAY 09.01.23 – “GOOD START”

MOBILITY & WARM UP

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

Into 3 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

Kipping – Pull Ups

EMOM 12
odd: 5 Strict Behind the Neck Pull Ups
even: 40 sec KB Bottom up hold ( Alternate side )

CONDITIONING

“GOOD START”

5 Rounds For Time
20mt Mixed Rack Overhead Walking Lunges #2X24/16
25 Pull Ups


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  • GM WOD – TUESDAY 28.03.23 – “GLUE”
  • WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”

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