Burpees Pull Ups

GWM WOW – BENCHMARK SATURDAY 25.02.23 –”OPEN 23.2A-.2B”

WARM UP & MOBILITY

1. Barbell Prep

Clean:
Burgener Warm Up Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

2. Movement Prep/Activation and Increasing Heart Rate

3-4 sets (building from easy to moderate)
1:00 jog
1:00 ski (or row)
-then-
2-3 Sets
5-10 Inchworm
5 Spider-Man lunge stretch (each side)
10 Hanging Scap Retraction, 5 Kip to Swing, 2-3 Strict Pull-Up
3 shuttle runs (work on transition, rhythm and hand/foot placements. Start moderate and build speed each set)

-then-

build to the Thruster weight you plan to open up with or slightly heavier (~10-20# heavier)

3. Workout Prep

1 Set (at workout pace):
4 burpee pull-ups
4 shuttle runs (1 rep = 50ft aka 25ft our and back)

-rest 3-5 minutes then begin the workout-

CONDITIONING

“OPEN 23.2A – .2B”

23.2A:
Complete as many reps as possible in 15
minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 15.24)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will
have 5 minutes to establish:
1-rep-max thruster (from the floor)

WG WOD – MONDAY 21.11.22 – “BITE APPLE”

WARM UP

Set 1: AMRAP 5
:20 Barbell Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Counterbalance Front Squats
:20 Kip Swings
:20 Strict Press

.SKILLS & SPECIFIC WARM UP

Kipping – Toes to Bar – Snatch

EMOM 10′
2 Strict or Strict Weighted Pull-ups

Set:

7 Alternate Kb Snatch #24/16
7 Toes to Bar

CONDITIONING
“PINEAPPLE”

5 ROUNDS FOR TIME
25 Alternate Kb Snatch #24/16
25 Toes to Bar

Scaled

5 ROUNDS FOR TIME
15 Alternate BD Gound To Overhead #15/10
15 Toes to Bar

G WOD – THANKS GOD IT’S FRIDAY 04.11.22 – ”FRIDAY FEELING”

MOBILITY & WARM UP

AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP

Kipping – Toes To Bar

PRE-WORKOUT STRENGTH

every 3 min x 5 Sets For Load:
5 Tempo Strict Press

Two-second press, two-sec-
ond reset

CONDITIONING
“FRIDAY FEELING“

For Time
10-9-8-7-6-5-4-3-2-1
Burpees Pull Ups
Box Jump #60/50
EMOM
5Toes To Bar

MWG WOD -MONDAY 19.09.22 – “EYE TO THE SKY”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)

Rest 1:00

Set 2
AMRAP 3′:
:30 Assault Bike or Ski Erg (Easy to moderate pace)
10 Good Morning + Jump
10 Push-ups
10 Up-Downs

Rest 1:00

Set 3

AMRAP 3′:
:30 Assault Bike or Ski Erg (Moderate to fast pace)
10 Alternating Jumping Lunges
10 Push-ups
10 Burpees

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

5 Snatch Deadlift + Shrug
5 Muscle Snatch
5 Snatch Drops
5 Hang Power Snatch
5 Power Snatch

SKILL WORK
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power
Snatch

CONDITIONING
“EYE TO THE SKY”

5 Rounds For Time:
15/11 Calorie Assault Bike/SKi ERg
12 Power Snatches #43/30
9 Burpees Pull Ups

BEGINNER

3 Rounds For Time:
10/6 Calorie Assault Bike/SKi ERg
12 Power Snatches #20/15
9 Burpees

WG WOD – MONDAY 20.06.22 – “PINEAPPLE”

WARM UP

Set 1: AMRAP 5
:20 Barbell Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Counterbalance Front Squats
:20 Kip Swings
:20 Strict Press

.SKILLS & SPECIFIC WARM UP

Kipping – Pull Up – Thrusters

EMOM 10′
2 Strict or Strict Weighted Pull-ups

Set:

7 Thrusters #20/15
7 Pull-ups or Pull-up Modifications

CONDITIONING
“PINEAPPLE”

5 ROUNDS FOR TIME
25 Thrusters #20/15
25 Burpees Pull Ups

Scaled

5 ROUNDS FOR TIME
15 Thrusters #20/15
15 Burpees Pull-ups

WGM WOD – SATURDAY TEAM WOD 05.02.22 “31 HEROES”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Thrusters

CONDITIONING
“31 HEROES”

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

8 Thrusters #70/50

6 Rope Climb or Burpees Pull Ups

11 Box Jumps #75/60

While Partner B performs:

400 meter Sandbag Run #25

Partners switch after each Run.

SKILLS
Ring Dips – Handstand Push Ups

CONDITIONING
” GI JANE MEET FRIENDS”
AMRAP 12′
50 Double Unders
1 Round of: “JT ”
5 Handstand Push-Ups
10 Ring Dips
15 Push-Ups
40 Double Unders
1 Round of: ” Cindy ”
5 Pull Ups
10 Push Ups
15 Squats
30 Double Unders
1 Rounds of: ” G.I. JANE ”
Max Burpees Pull Ups
Untill End Of Time

WOW – “And End Up In Beauty …” – GWM 100617

WARM UP
800 mt Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Wall Ball Clean
10 Hand-release push-ups
10 Sit-ups

MOBILITY & SKILLS
Press ( Strict; Push; Jerk ) – Burpees – Box Jump

CONDITIONING
“And End Up In Beauty …”
For Time
Buy In 75 Double Unders; Then:
50 Burpees Pull Ups
50 Box Jumps #60/50
50 Plate Overhead Walking Lunges #20/10
50 Shoulder-to-Overhead #45/30
50 Calorie Row