Body Armour

G WOD 240817 – “…And Stop With This Cindy” –

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

MOBILITY & SKILLS
Burgener Warm Up – Squat Therapy

STRENGHT
A) Hang Snatch
4x#60% – 4×65% – 3×4#70%

B) Hang Snatch Pull
5x#70% – 5×75% – 3×5#80%

C) Front Squat
5x#75% – 1x#80% – 5x#75% – 1×85% – 5x#75% – 1×90%

CONDITIONING
“…And Stop With This Cindy”
AMRAP in 25 minutes
5 Handstand Push-Ups
10 Box Jump #60/50
1 Rope Climb #4.5m
If you have a weight vest wear it.

G WOD 020217

WARM UP
1000m Row / 800m Jog; Then 2 Rounds Of:
10 Plate Ground to OH
10 Plate Turkish Sit Ups
10 Back Extensions
20 Jumping Jacks

MOBILITY & SKILLS
Squat Therapy – Hips – Low Back

CONDITIONING
“JAY”
AMRAP in 20 minutes
22 Air Squats
12 Toes-to-Bar
9 Burpees
If you have a weight vest wear it.

ACCESSORY WORK
A)Tri-set 1: 3×12-15 each Rest 1:1
DB curl
Standing High Ring Curl
DB hammer curl
B)Tri-set 2: 3×12-15 each Rest 1:1
DB Skullcrushers
Pull Ups Band pushdowns
Box Dips

G WOD “Dolcetto o Scherzetto?”311016

Warm-up:
Run 400m
20 Walking lunges
20 Back extensions
20 V-ups
Run 400m

Skill & Mobility
Pull Ups – Push Ups – Air Squats

Midline Stability
2 rounds 30″on – 15″ Off Of:
Plank Hold
Side Bridge R
Superman Hold
Side Bridge L

“Dolcetto o Scherzetto?” HAPPY HALLOWEEN!

“Mary Has Changed The Dress”
AMRAP 20 minutes
5 Weighted Pull-Ups # Wall Ball 9/6
10 Push-Ups (with feet on Wall Ball )
15 Air Squats #15/10
If you’ve got a 10kg vest or body armor, wear it.