Category: WGM WOD

WGM WOW – SATURDAY 07.09.19 – TRAIN WITH A COACH “BETTER TO DIE”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

4 Rounds:

30 Seconds Spiderman + Reach 
30 Seconds Inchworms 
30 Seconds Right Arm Waiter Deadlift (LIght Weight)
30 Seconds Left Arm Waiter Deadlift (Light Weight)

2 Rounds of Barbell Warmup
5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

SKILLS & SPECIFIC WARM UP

Deadlift

100 Meter Run 
5 Deadlifts (Workout Weight) 
5 Box Jump Overs 
5 Toes to Bar

CONDITIONING

“BETTER TO DIE”

Buy-In: 1 Mile Run

21-15-9:
Deadlifts #92/65
Facing the Bar Burpees
Toes to Bar

Cash-Out: 1 Mile Run

SUBSTITUTIONS

Run

2000/1600 Meter Row  
160/115 Calorie Schwinn Bike 
3200 Meter Bike Erg

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WMG WOW – SATURDAY 10.08.19 – TRAIN WITH A COACH “31 HEROES”

MOBILITY & WARM UP

3 Rounds:

30 Seconds Active Samson
30 Seconds Spiderman + Reach
30 Seconds Walkouts
30 Seconds Cossack Squats

3 Rounds:

100 Meter Run 
10 Lateral Box Step-ups (Each Leg)
10 Glute Bridges (2 Second Pause at Top)
10 Slow Air Squats

Barbell Warmup

5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

BARBELL CONDITIONING

FRONT SQUAT
8 #65%
6 #75
4 X 6 #85%
SHOULDER PRESS
8 #65%
6 #75
4 X 6 #85%

CONDITIONING

“31 Heroes” (Team Version)

Teams of 2
AMRAP 31:
8 Thrusters #70/48
6 Rope Climbs
11 Box Jumps 75/60

*400 Meter Continuous Wreck Bag Run 25/15

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WGM WOW – SATURDAY 06.07.19 – TRAIN WITH A COACH-ETTO “Nail Biter”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

2:00 Assault Bike (Light Pace)
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups

1:30 Assault Bike (Moderate Pace)
Into 2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch

1:00 Assault Bike (Fast Pace)
Into 3 Rounds:
5 Deadlifts
4 Hang Muscle Cleans
3 Strict Presses
25 Double-Unders
All with an empty barbell.

Specific Primer for “Nail Biter”:
Watching the clock throughout to time our rest between sets, we have two primer rounds.

Primer Round #1:
2 Sets of 3-5 Reps of each before moving on:
Toes to Bar
Power Snatches
Thrusters
Finish with a :30s Assault Bike
Primer Round #2:
:30s TTB
:30s Power Snatches
:30s Thrusters
:30s Bike

CONDITIONING

“Nail Biter”

4 Rounds:
1:00 – Toes to Bar
1:00 – Power Snatches
1:00 – Thrusters
1:00 – Calorie Assault Bike
2:00 – Rest

Barbell Pounds – 75/55
Barbell Kilos – 35/25

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WGM WOD – WEDNESDAY 22.05.19 – “Winding Road”

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:
200 mt Run
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Kb Swing – Wall Ball Clean
2 rounds, building intensity on the second round:

200 Meter Run
5 Wall Ball
5 Burpees
10 Double Unders

CONDITIONING

“Winding Road”

Buy in 800 mt Run, Then until 15′ time cap:

AMRAP
20 Kettlebell Swing #24/16
20 Burpees
20 Double Unders

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WOM WOD -THANKS GOD IT’S FRIDAY 19.04.19 – “VIA CRUCIS”

MOBILITY & WARM UP

Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats

SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace

12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over

CONDITIONING

“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW

Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.


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WMG WOD – WEDNESDAY 13.02.19 – DOUBLE STEP

MOBILITY & WARM UP
2 Rounds:
:30s Light Row + :30s Reverse Samson
:30s Moderate Row + 10 Dowel Passovers + 5 Overhead Squats
:30s Fast Row + :30s Walkouts + 5 Barbell Front Squats

2 Rounds:
30 sec Jump Rope
30 sec Empty Barbell OHS Hold (bottom)

SKILLS & SPECIFIC WARM UP
2 Rounds
5 Clean Deadlifts
3 Hang Muscle Clean
3 Hang Power Snatches
3 Power Clean
3 Squat Clean

2 Round, walk through pace:
3 Power Clean (moderate load, but under workout weight)
10 Cal Row
1 Handstand Push Ups
10 Double-Unders

CONDITIONING
In A continuos Runnig Clock For 15 Minutes
Find in a 7 MInutes 5 RM of Squat Clean,
Then Untill End Of Time, AMRAP
5 Squat Clean, 25 Cal Row
5 Handstand Push Ups, 25 Double Unders

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WMG WOD – WEDNESDAY 30.01.19 “JACKIE”

MOBILITY & WARM UP 300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups

CONDITIONING “JACKIE” For time 1000 meters Row 50 Thrusters #20/15 30 Pull-Ups

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WGM WOW – SATURDAY 19.01.19 – TRAIN WITH A COACH “BROKEN ROAD”

MOBILITY & WARM UP 1:30 Row (Slow) + 20 Hollow BodyRocks + 20 Superman 1:00 Row (Moderate) + 15 Hollow Body Rocks + 15 Superman Rocks 30″ Bike (Fast) + 10 Hollow Rocks + 10 Superman Rocks After each round, complete the below mobility:
After the 20 – 30sec Spiderman and Reach
After the 15 – 30sec Walkouts
After the 10 – 30sec Reverse Samson Then:
2 Rounds with a DB
3 Deadlifts (each arm)
3 Hang Cleans (each arm)
3 Strict Presses (each arm)
3 Hang Snatches (each arm)

SPECIFIC WARM UP
3 Rounds of:
3 DB Hang Clean and Jerk, left arm
3 DB Hang Clean and Jerk, right arm
6 Alternating Dumbbell Power Snatches
6 Pull-Ups
10 Cal Row

CONDITIONING “Broken Road” “On the 5:00” x 4 Rounds:
5 DB Hang Clean and Jerk, left arm (50/35)
5 DB Hang Clean and Jerk, right arm (50/35)
10 Alternating Dumbbell Power Snatches
10 Pull-Ups
15/12 Calorie Row

Record all 4 rounds, with our score for the day being our *slowest* of the 4.

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WGM WOD – WEDNESDAY 09.01.18

MOBILITY & WARM UP
10′ Stretch arounds trouble area; then:
2 Rounds, steadily building intensity:
15/12 Calorie Row + 10 Hollow Rocks 
12/9 Calorie Row + 10 Superman Rocks 
9/6 Calorie Row + 2 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 Pushups

SKILLS & SPECIFIC WARM UP
Front Squat – Clean Warm Up
Clean Barbell Warmup (empty barbell)
5 Good Mornings + 5 Elbow Rotations + 5 Hang Muscle Cleans + Power Clean + 5 Front Squats

2 Rounds
1 Front Squat
5 Russian Swing
5 lateral Burpees
10 Double Unders

CONDITIONING
AMRAP 12′
2 Front Squats from the floor 70% BW
10 Kettlebell Swing #24/16
10 Lateral Burpees
20 Double Unders

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WMG WOD – TUESDAY 27.11.18 – “ONCE WAS DIRTY THIRTY”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Ring Dips
2 Rounds, Rest 2 min
15 DU + 5 Push Press + 5 Toes To Bar + 5 Russian Swing + 5 burpees

CONDITIONING
“ONCE WAS DIRTY THIRTY”*
-Happy Birthday Simone-
For Time
30 Kettlebell Swings #24/16
30 Double Unders
30 Box Jumps #60/50
30 Push Press #35/25
30 Cal Row
30 Ring Dips
30 Wall Balls #9/6
30 Double Unders
30 Toe To Bar
30 Power Snatch #35/25
30 Cal Row
30 Facing The Bar Burpees
*compare to 03.01.18

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