Bar Facing Burpees

WG WOD – THURSDAY 24.11.22 – “LADY MARMELADE”

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 – Pull Up

2 Rounds
:20 KB Swings #24/16
:20 KB Facing Burpees
:20 Pull Up

CONDITIONING
“LADY MARMELADE”

For Time
15-12-9-6-9-12-15
KB Swings #24/16
KB Facing Burpees
Pull Ups

WG WOD – THURSDAY 23.06.22 – “CRANBERRY”

WARM UP

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

GW WOD – TUESDAY 16.02.21 –”BARPULL”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
10 Minute AMRAP of:
10 Scap. Retraction push Up
5 Judo Push Up
5 Walkout
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time: (Add. Weight Every Round)
8 Bar Facing Burpees
8 Sumo Deadlift High Pull

CONDITIONING
“BARPULL”

For time:
21-18-15-12-9 reps
Bar Facing Burpees
Sumo Deadlift High Pull #61/40

GW WOD – WEDNESDAY 21.08.19 “THE USUAL PATTERN”

MOBILITY & WARM UP

6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups

This in effect is three sets on the Row. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast.

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

SKILLS & SPECIFIC WARM UP

Clean Warm Up

Round 1:
5 Power Clean
5 Burpees
5 Squat Clean

Round 2:
5 Clean
5 Facing The Bar Burpees
2 Clean
2 Facing The Bar Burpees

CONDITIONING

“THE USUAL PATTERN”

For Time:
21-18-15-12-9-6-3
Clean #43/30
Facing The Bar Burpees

GW WOD 210217

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Burgener warm up

CONDITIONING
A) EMOM 15 Min
1st min 12 Toes to Bar
2nd min 10 KB Swing # 24/16,
3rd min 8 Front Squat #60/40,

Rest 3 minutes

B) 4 Rounds For Time & Reps
15 Bar Facing Burpees
9 Squat Snatch #40/30
Cash out 50 Sit Ups
(Time Cap 15′)

GWM WOD 210916

Warm-up: 2 rounds
Run 200m
10 mt Inch worms
20 Squats
30 Jumping jacks
10 Superman hold

Mobility & Skills
Front Squat – Burpees

3 Rounds For Time
25 Bar Facing Burpees
20 Front squat #.75 BW
100 Double Unders