WG WOD

WG WOD – BENCHMARK TUESDAY 05.07.22 – “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 24.03.22

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

WG WOD -THANKS GOD IT’S FRIDAY 24.06.22 – “GIAVA”

WARM UP

3 Sets:
:20 Alternating Spiderman Stretch

Rest :10
:20 Leg Swing (Across body)

Rest :10
:20 Walking Lunges

Rest :10
:20 Leg Swing (Front to Back)

Rest :10

SKILLS & SPECIFIC WARM UP

Squat Clean

SQUAT THERAPY
EMOM 7:
7 Wall Squat

CONDITIONING
“GIAVA”

FOR TIME
20 Squats Clean #75%BW
200m Run
15 Squats Clean
400m Run
10 Squats Clean
800m Run

WG WOD – THURSDAY 23.06.22 – “CRANBERRY”

WARM UP

Set 1 x2
10 Alternating Spiderman Stretch
10 V-ups
10 Double Knee Tucks in Plank
Set 2: x2
10 KB Deadlift (Lighter than workout weight)
10 Up-Downs
:20 Hollow Hold
Set 3: x2
10 KB Good Mornings
:20 Hollow Rock
10 Up-Down with a Broad Jump
Set 4: TABATA
8 Rounds:
:20 Hollow Rock
:10 Rest

SKILLS & SPECIFIC WARM UP

KB Swing – Kipping – Toes To Bar

2 Rounds
:20 KB Swings #24/16
:20 KB Facing Burpees
:20Toes To Bar

CONDITIONING
“CRANBERRY”

FOR TIME
15-12-9-6-9-12-15
KB Swings #24/16
KB Facing Burpees
Toes To Bar

WG WOD – MONDAY 20.06.22 – “PINEAPPLE”

WARM UP

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

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

.SKILLS & SPECIFIC WARM UP

Kipping – Pull Up – Thrusters

EMOM 10′
2 Strict or Strict Weighted Pull-ups

Set:

7 Thrusters #20/15
7 Pull-ups or Pull-up Modifications

CONDITIONING
“PINEAPPLE”

5 ROUNDS FOR TIME
25 Thrusters #20/15
25 Burpees Pull Ups

Scaled

5 ROUNDS FOR TIME
15 Thrusters #20/15
15 Burpees Pull-ups

WG WOD – WEDNESDAY 15.06.22 – “COMMITTED”

WARM UP

On a 10:00 Clock
7 AB-Mat Sit-ups
7 Front Squats (empty barbell)
7 Shoulder Presses (empty barbell)
7 Kip Swing
7 Pull on Ski Erg (dumper 10/7)

SKILLS & SPECIFIC WARM UP

Thrusters – Chest To Bar

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

CONDITIONING
“COMMITTED”

EVERY 3:00 X 5 ROUNDS
AMRAP 2:
15 Thrusters #61/43
Max Unbroken Strict Chest-to-Bar Pull-ups

Rest 1:00

WG WOD – TUESDAY 14.06.22 – “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 25′ 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 )
22 Pull Ups

WG WOD – BENCHMARK WOD 07.06.22 “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 03.02.22

WG WOD – TUESDAY 31.05.22 – “WILD FORCE”

WARM UP

5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Walking Lunges (PVC)
10 Shoulder Press (PVC)

SKILLS & SPECIFIC WARM UP

Clean

5 Deadlift
5 Clean Pull
5 Muscle Power Clean
5 Hang Power Clean
5 Power Cleans

In a 12 minutes Build to a heavy complex of the day:
Power clean +
Hang power clean

Then:

5 Unbroken Reps at Workout Weight

CONDITIONING
“WILD FORCE”

For Time:
15-12-9-6-3
Power Cleans #61/43
Bar-Facing Burpees

GW WOD -THANKS GOD IT’S FRIDAY 20.05.22 – “INTENSIVE”

WARM UP

4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
5 Squat Jump

SKILLS & SPECIFIC WARM UP
Db Snacth

4 RND
5 Commando Pull Up
10 Alternating Single-Leg Squats
10 Alternating DB Snatches (INCRESE WEIGHT EVERY ROUND)

CONDITIONING

“INTENSIVE“
For Time:
15 Commando Pull Up
40 Alternating Single-Leg Squats
40 Alternating DB Snatches #22.5/15
12 Commando Pull Up
30 Alternating Single-Leg Squats

WG WOD – MONDAY 16.05.22 – “SIMPLE COUPLET”

WARM UP

On a 10:00 Clock
7 AB-Mat 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

Wall Walk – Bent Over Row

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

CONDITIONING
“SIMPLE COUPLET”

4 Rounds For Time:
15 mt Overhead Walking Lunge #52/35
25 AB-Mat Sit-ups