Category: WG WOD

WG WOD – THANKS GOD IT’S FRIDAY 21.02.19 – “RTD ’20 Gutta Cavat Lapidem”

MOBILITY & WARM UP

AMRAP 12 Minutes For Quality

15 PVC Overhead Squats
10 Calorie Any Machine
5 Down Unders
3 Walkouts 

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation 
5 Strict Press
5 Front Squats

SKILLS & SPECIFIC WARM UP
Strict Press – Push Press – Push Jerk

CONDITIONING

“RTD ’20 Gutta Cavat Lapidem”*

DEATH BY

Every 3 min
10 Power Clean #40/30
10 Shoulder To Overhead #40/30
10 Bar Facing Burpees


*courtesy of Roma Throdown

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WG WOD – MONDAY 30.12.19 – “JUMP ON AND OFF”

MOBILITY & WARM UP

AMRAP 12 Minutes For Quality

15 PVC Overhead Squats
10 Calorie Any Machine
5 Down Unders
3 Walkouts 

SKILLS & SPECIFIC WARM UP
Overhead Squat – Burgener Warm Up
Warmup Set 1: 6 Power Snatches, 6 Overhead Squats, 6 Burpees Performed With Lighter Weight

Warmup Set 2: 4 Power Snatches, 4 Overhead Squats, 4 FBBurpees Performed With Workout Weight

CONDITIONING

“Jump On And Off”

AMRAP 10:
6 Power Snatches #43/30
9 Overhead Squats #43/30
12 Facing Bar Burpees

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GW WOD – TUESDAY 10.12.19 – “FRAN PLAYS BALL”

MOBILITY & WARM UP

3 Rounds:
60s Row/Bike/Ski
5 Spiderman + Reaches (each side)
5 Walkouts 
5 Scap Retractions 
5 Strict Pull-Ups

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation 
5 Strict Press
5 Front Squats

SKILLS & SPECIFIC WARM UP
Kipping – Push Press

CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #43/30
Pull Ups
Time cap 15′
compare to 26.10.18

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WM WOD – TUESDAY 09.07.19 – “Always Focused”

MOBILITY & WARM UP

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

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


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

SKILLS & SPECIFIC WARM UP

DUMBELL-CLEAN AND JERK- OVER HEAD SQUAT

CONDITIONING

“Always Focused”

For Time:
4 ROUNDS:
400 Mt Run
21 DB Hang Clean and Jerk #20/12,5
15 DBOver Head Squat #20/12,5
30 Double unders


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GW WOD -THANKS GOD IT’S FRIDAY 04.07.19 – “ UP TO THE TOP”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 30/24 Calorie Row
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Leg Deadlift
5 Deadlift

SKILLS & SPECIFIC WARM UP
Practice Rope Climbe-Deadlift

CONDITIONING

“ UP TO THE TOP” 
FOR TIME:
50 Deadlift #1.2BW
Every 10 Deadlift 3 Rope Climb


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WG WOD 25.03.19 – RETEST YOUR “OPEN 19.5”

MOBILITY & WARM UP

3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters

30″ Childs Pose
45″ Laying Front Rack Stretch 
30″ Wrist Streches in each position

SKILLS & SPECIFIC WARM UP

3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog

Rest as needed, followed by primer rounds, now building to our planned workout intensity.

2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups

CONDITIONING

OPEN 19.5

33-27-21-15-9:
Thrusters 
CTB Pull-Ups

Time Cap: 20 minutes 
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups

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WOW SATURDAY 23.03.19 – “OPEN 19.5”

TWO DIFFERENT CLASS TODAY, 10.30 TEST YOUR OPEN. 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters

Childs Pose on Box – 1:00
Laying Front Rack Stretch
Wrist Stretches – 30s in each position 

SKILLS & SPECIFIC WARM UP

3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog

Rest as needed, followed by primer rounds, now building to our planned workout intensity.

2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups

CONDITIONING 10.30

Open 19.5

33-27-21-15-9:
Thrusters
CTB Pull-Ups

Time Cap: 20 minutes 
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups

CONDITIONING 13.30

“CLOVIS”

For Time

10 mile Run 16 Km

150 Burpee Pull-Ups

Partition the Run and Burpee Pull-Ups as needed.


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GW WOD 18.03.19 – RETEST YOUR “OPEN 19.4”

MOBILITY & WARM UP

3 Rounds:
1 minute Light Bike or easy jog
5 Pushups + 7 Sit-Ups + 9 Air Squats
1 minute Light Bike or easy jog 
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses
Round 2 – 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches
Round 3 – 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin)

Followed by, 3 Rounds:
1-3 Strict Pull-Ups
1 Banded Complex – (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

2 Rounds:
5 Bar-Facing Burpees
1-2 Bar Muscle-Ups/Pull Ups

2 Rounds:
3 Power Snatches
3 Bar-Facing Burpees
Directly into…
1-2 Bar Muscle-Ups/Pull Ups

OPEN 19.4

3 Rounds:
10 Power Snatches
12 Bar-Facing Burpees
… Rest 3:00. into:
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

12:00 Time Cap.

Rx’d: (Ages 16-54) Men snatch 43 kg. Women snatch 30 kg.

Scaled: (Ages 16-54) Men snatch 30 kg., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 20kg., perform chin-over-bar pull-ups, may step over bar on the burpees

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WOW SATURDAY 16.03.19 – “OPEN 19.3”

MOBILITY & WARM UP

3 Rounds:
1 minute Light Bike or easy jog
5 Pushups + 7 Sit-Ups + 9 Air Squats
1 minute Light Bike or easy jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses
Round 2 – 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches
Round 3 – 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin)

Followed by, 3 Rounds:
1-3 Strict Pull-Ups
1 Banded Complex – (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

2 Rounds:
5 Bar-Facing Burpees
1-2 Bar Muscle-Ups/Pull Ups

2 Rounds:
3 Power Snatches
3 Bar-Facing Burpees
Directly into…
1-2 Bar Muscle-Ups/Pull Ups

Rx’d: (Ages 16-54) Men snatch 43 kg. Women snatch 30 kg.

Scaled: (Ages 16-54) Men snatch 30 kg., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 20kg., perform chin-over-bar pull-ups, may step over bar on the burpees

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WOW SATURDAY 09.03.19 – “OPEN 19.3”

ACTIVATION

3 Rounds:
1:30 Light Row
25′ Walking Lunge
12 AbMat Sit-Ups
6 Box Step-Ups (unweighted)
~:10s HS Hold or 6 Pushups

2 Rounds,
3 Spidermans each side
:30s of Alternating Warrior Squats
3 Walkouts
:30s of Alternating Warrior Squats

Skills & Specific Primer for “Open 19.3”
2 Round, at walk through pace:
50′ DB OH Walking Lunge (changing arms at the 25′)
6 DB Box Step-Ups
1-3 Strict Handstand Pushups
25′ Handstand Walk

CONDITIONING

OPEN 19.3

For Time, with a 10:00 Time Cap:
200′ DB Overhead Walking Lunge
50 DB Box Step-Ups
50 Strict HSPU
200′ Handstand Walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

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