Barbell

GW WOD – THANKS GOD IT’S FRIDAY 20.12.19 – “SAM”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Clean Warm Up
Round 1:
3 Power Clean
8 Sit Ups
4 Pull-Ups
3 Wall Ball

Round 2 – Same repetition scheme as round 1, but now with working load:
3 Power Clean
8 Sit Ups
4 Pull-Ups
3 Wall Ball

CONDITIONING

“SAM”
AMRAP 12′
6 Power Clean #61/43
22 Sit Ups
10 Pull-Ups
16 Wall Ball #9/6

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

MGW WOD – WEDNESDAY 08.05.19 “LUCKY SQUAT”

MOBILITY & WARM UP

2 Rounds:
20 Double Unders + 10 Slow Air Squats
20 Double Unders + :30s Alternating Warrior Squats
20 Double Unders + 10 Light Russian Kettlebell Swings
20 Double Unders + 5 Inchworms

2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Waiter Squats (3 each side)
12 Superman

SKILLS & SPECIFIC WARM UP

Front Squat – Kipping

Barbell Warmup (empty BB):
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses + 5 Front Squats + 5 Hang Muscle Cleans + 5 Hang Squat Cleans
2 Rounds
200 Meter Run
7-5-3:
Front Squats
Pull Ups / Chest To Bar

CONDITIONING

“Lucky Squat”

For Time:
400m Run, 21 Front Squats #52/35, 21 Chest To Bar
400m Run, 15 Front Squats #52/35, 15 Chest To Bar
400m Run, 9 Front Squats #52/35, 9 Chest To Bar

MGW WOD – WEDNESDAY 10.04.19 “Watch Out For Burns”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Rope Climb – DB Snatch

10/7 Cal Light Row + 4 Chest to Bar
10/7 Cal Moderate Row + 8 Alt DB Snatches
10/7 Cal Hard Row + 1 Rope Climb/4Chest To bar + 4 Alt DB Snatches

2 Round, increase intensity
10/7 Calorie Row + 4 Chest To Bar + 4 Alternating DB Snatches + 3/4 Rope Climb

Rest 1:00

CONDITIONING

“Watch Out For Burns”

7 Rounds For Time
15/12 Calorie Row
12 Chest To Bar
8 Alternating DB Snatch #25/15
Every Round 1 Rope Climb

GWM WOW – WEDNESDAY 03.04.19 – “VENGEANCE”

MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Minutes 1+4 – 1:40s Light Bike
Minutes 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Minutes 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Power Cleans

SKILLS & SPECIFIC WARM UP Kb Swing

3 Rounds, resting 1 minute between
200 Mt Run
7 Kb Swing
5 Toes To Bar

CONDITIONING “VENGEANCE”

5 Rounds For Time
15 Toes To Bar
21 Kb Swing #24/16
400 mt Run Time Cap 16′

WMG WOD -THANKS GOD IT’S FRIDAY 29.03.19 – “JACKIE PLAY BALL”

MOBILITY & WARM UP
500-350-200-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
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
Wall Ball Clean

1 Round 10 Double Unders, 7 Wall Ball, 4 Box Jump
1 Round 10 Double Unders 5 Wall Ball, 5 Box Jump Over
1 Round 10 Double Unders, 7 Wall Ball, 4 Box Jump, 5Wall Ball, 5Box Jump Over

CONDITIONING
“JACKIE PLAY BALL”
3 Rounds For Time
50 Wall Ball #9/6
40 Double Unders
30 Box Jump Over #60/50

WMG WOD – WEDNESDAY 06.03.19 “RAINBOW”

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 + 10 Good Mornings

SKILLS & SPECIFIC WARM UP 5 Clean Deadlifts3 Hang Muscle Clean3 Hang Power Clean3 Push Press3 Push Jerk
2 Rounds 10 Double Unders, 5 Deadlift #50/75%, 6 Lateral Burpees, 2 Strict Pull Ups

CONDITIONING “RAINBOW”, 20 minute Time Cap: 8 Deadlifts #100/70 20 Lateral Burpees 50 Double Unders 1 Rope Climb 8 Ground To Over Head #60/40 20 Toes To bar 50 Double Unders 1 Rope Climb 8 Deadlifts #100/70 20 Chest To Bar Pull Ups 50 Double Unders 1 Rope Climb

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

W WOD 160117

WARM UP
20m Bear Crawl
20 Push-ups
20m Crab Walk
20 Broad Jump
20 Walking Lunges
30x Mountain Climbers
400m Jog

MOBILITY & SKILLS
Clean Warm up – Push Jerk

CONDITIONING
“GWEN”
15-12-9 Reps
Clean-and-Jerk
Score is weight used for all three unbroken sets.

Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set. Rest as needed between sets.