Benchmark Wod

WG WOD – HAPPY SATURDAY 16.01.21 – “EASY HOLLEYMAN”

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:
6 Minute AMRAP of:
3 Strict Pull-ups
5 HSPU/BB Shoulder Press
7 BB Front Squats
10 Sumo Deadlifts High Pull

SKILLS & SPECIFIC WARM UP
Squat Terapy- Hand Stand Push Ups

Wall Balls
3 x air squats + 3 sec bottom hold
5 x air squats
5 x wall ball + push press
5 x wall ball
Power Cleans (empty barbell, standing position)
3 x hang power cleans at above knee
3 x hang power cleans at just below knee
3 x power cleans at mid-shin
Handstand Push-ups
5 x push-ups
3 x kick-ups + 2 sec hold
3 x 1 handstand push-up (singles)
1 x 3 handstand push-ups
*When finished have members load their barbells and perform 3-5 reps at various loads up to
starting weight:
● #35/25
● #43/30
● #61/43

CONDITIONING
“EASY HOLLEYMAN”
20 rounds for time:
5 Wall Balls, #9/6
3 Handstand Push-ups
1 Power Clean

Time Cap 20 min

MG WOD -THANKS GOD IT’S FRIDAY 04.09.20 -“ANNIE”

MOBILITY & WARM UP
2 Rounds For Time
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP
10′ Practice of Double Unders
2 Rounds not for time of:
10 double Unders + 5 sit ups + 10 double Unders + 3 Sit Ups

CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 04.04.20

W WOD – THURSDAY 03.09.20 – “GRACE”

MOBILITY & WARM UP

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

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk

CONDITIONING

In a 5′ in window

1 RM CLEAN & JERK

FOR TIME: Time Cap 10′

“GRACE”*

30 Clean & Jerk #61/43

compare to 21.10.19

MG WOD – WEDNESDAY 05.08.20 – “GERONIMO”

MOBILITY & WARM UP

3 Rounds:
30 Double Unders
15 Hollow Rocks
12 Superman Hold
6 Kip Swing

3 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar

SKILLS & SPECIFIC WARM UP

Pose Running

CONDITIONING

“GERONIMO”

10 Rounds For Time
400 mt Run
10 Burpees

MGW WOW – MONDAY 20.07.20 – “KELLY”

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
2 Rounds, Rest 1-2 min
200 mt Run + 5 Box Jump + 5 Wall Ball

CONDITIONING
“KELLY”*
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
*compare to 16.12.17

MG WOD – SATURDAY 04.07.20 – “CEMENT MIXER”

MOBILITY & WARM UP

2 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises

SKILLS & SPECIFIC WARM UP

2 Rounds:
200 Meter Run
4 Toes to Bar

CONDITIONING

“CEMENT MIXER”

Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar

*compare to 27.01.20

WM WOD – WEDNESDAY 01.07.20 – “NANCY” –

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

CONDITIONING

“NANCY”

5 Rounds For Time
400 mt Run
15 Overhead Squats #43/30

– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes

W WOD – MONDAY 22.06.20 – – “DT”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk

CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

*compare to 04.04.19

WG WOD -THANKS GOD IT’S FRIDAY 19.06.20 -“FRAN”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 10 Barbell RDL
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up

CONDITIONING

“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30

*compare to 25.02.20

#IORESTOACASA WOD – TUESDAY 21.04.20 – “FLIGHT SIMULATOR”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Take 10′ tu build your Double Unders

CONDITIONING

“FLIGHT SIMULATOR”*

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

Intermediate
10-20-30-40-50-40-30-20-10
Unbroken Double-Unders
Beginner
10-20-30-40-50-40-30-20-10
Unbroken Single-Unders (attempt at least one double-under per set)

*compare to 24.10.19