Accessory wod

GW WOD – TUESDAY 13.03.18 – “FRAN”

WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 Plate Ground to Overhead
40 mt Bear Crawl
10 Hollow Body Rocks
10 Superman Hold

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Kipping Pull Ups

CONDITIONING BENCHMARK WOD
”FRAN”
For Time
21-15-9
Thrusters #43/29
Pull Ups
Time Cap 10′
COMPARE WITH 22– 09 – 2017

5’ Rest

ACCESSORY WORK*
Dumbbell Shoulder Press 4×12-15
Heavy Dumbbell Shrugs 4×10
——-
Superset 1:
Barbell curl 3×15-20
Seated Dumbbell Side Laterals 3×10-12
——-
Superset 2:
Dumbbell Skullcrasher 3×15-20
Dumbbell rear delt flyes 3×15-20
——-
Tri-set 1:
EZ Bar Preacher Curls 3×12
Ring Dips 3×12
Barbell Upright Rows 3×12

*Only for those who have over six months of experience

GW WOD – “One More Benchmark” – TUESDAY 24.10.17

WARM UP
5 minutes of Single or double Unders
Then, 2 rounds of
20m Walking lunge
10 Knees to elbows
30 Mountain climbers

MOBILITY & SKILLS
Dynamic Stretch – Clean Warm Up – HSPU

CONDITIONING
“One More Benchmark”
As Many Reps as Possible in 12 minutes
3-6-9-12-…. Handstand push-ups
3-6-9-12-…. Cleans 3/4 BW
If you complete the round of 12, complete a round of 12, then go on to 15, etc.

ACCESSORY WORK
On the 2:00 x 5
20 Calorie Row
Any time remaining in interval: Max Weighted Pull Ups

M WOD 310817

TODAY ONLY ONE TRAINING SESSION AT 17.30

WARM UP
3 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds boot-strappers
30 seconds knees to elbows

MOBILITY & SKILLS
Trigger Point Therapy – Full Body Dynamic Stretch

CONDITIONING
Intervals
Row 3x2500m
Rest 1 minute between intervals

ACCESSORY WORK
Standing halo (using a weight plate) 3×10 each direction
Barbell rollout 3×10-12
Barbell Russian twist 3×20
Barbell good mornings 3×15

G WOD 080617

WARM UP & MOBILITY
20′ Power Yoga For CrossFit

SKILLS
Kipping – Pull Ups -Ring Dips

CONDITIONING
3 Rounds For Time
10 Burpees Box Jump
15 Ring dips
20 Push-ups
45 Pull-ups

ACCESSORY WORK
Barbell curl (light) 3×15-20
Pull ups Band crossovers (light) 3×15-20
Incline bench press (heavy) 6×6-8
——-
Superset 1:
Flat bench dumbbell flyes(heavy) 3×8-10
Seated alternating dumbbell curls 3×10-12
——-
Superset 2:
Bench press 3×8-12
Chin ups 3×12-15