Clusters

WM WOD -THANKS GOD IT’S FRIDAY 24.05.19 – “ESCAPE”

MOBILITY & WARM UP

3 Rounds:
200 mt Run
15 Sit-Ups
9 Hand Release Pushups
15 Hip Extensions
9 Strict Presses (empty barbell)

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
:30s Wrist Stretches
5 Hang Muscle Cleans + 5 Front Squats + 5 Strict Presses
20 Active downward dog / alternate toe touch

SKILLS & SPECIFIC WARM UP

Clean Warm up – Jerk
At a warm-up pace on the runs, with a loading lighter than our workout weight:
200 Meter Run
3 Front Squats and Jerks
100 Meter Run
2 Front Squats and Jerks

CONDITIONING

“ESCAPE”

For Time:
200 Meter Run, 2 Front Squats + 2 Jerks
200 Meter Run, 4 Front Squats + 4 Jerks
200 Meter Run, 6 Front Squats + 6 Jerks
200 Meter Run, 8 Front Squats + 8 Jerks
200 Meter Run, 10 Front Squats + 10 Jerks
Rx – 61/43

Time cap 15′

WM WOD -THANKS GOD IT’S FRIDAY 10.05.19 – “THE PRINCE”

MOBILITY & WARM UP

2 Rounds:
1:00 Row + 8 Alternate Reverse Samson
45″ Moderate Row + :30s Walkouts + 10 Slow Air Squats
30″ Fast Row + 10 Pushups + 5 Barbell Strict Press + 5 Push Presses
15″ Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans + 5 Front Squats

2 Rounds:
20 Active downward dog / alternate toe touch
5 Scap Retractions + 15″ Deadhang
10 Alternating Spiderman + Reach
5 Wall Squat

SKILLS & SPECIFIC WARM UP
Push Press

3 Rounds, gradually ramping up intensity. First build to our thruster loading for the day, followed by our first round at a light, walk-through pace:

10 Double-Unders
5 Thrusters
10 Double-Unders
15/12 Calorie Row

CONDITIONING

“The Prince”

5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters #43/30
21 Double-Unders
15/12 Calorie Row

WM WOD – TUESDAY 30.04.19 – DOUBLE TAP –

MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Row
15 AB-Mat Sit-Ups
9 Hand Release Pushups
15 Hip Extensions
9 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP

Clean

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
:30s Wrist Stretches
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
1 x :20s Handstand Hold Stretch

2 Rounds, Increase loading and pace through the rounds
20 Doubòle Unders
3 Power Clean and Jerks
10 Double Unders
2 Power Clean and Jerks

CONDITIONING

“Double Tap”

For Time:
50 Double Unders, 2 Clusters #52/35
50 Double Unders , 4 Clusters
50 Double Unders , 6 Clusters
50 Double Unders , 8 Clusters
50 Double Unders , 10 Clusters

WM WOD – TUESDAY 28.11.17

WARM UP
40 Hand-to-hand swings light kettlebell
30 Alternating floor press
20 Ground to Overhead
10 Boot Strappers
10 Armbars, 5 per side
6 Windmills, 3 per side

MOBILITY & SKILLS
Squat Therapy – Burgener Warm Up

CONDITIONING
For Time
20 Alternate Dumbell Snatch #25/15
40 Clusters #30/20
60/40 Calorie Row

ACCESSORY WORK
5 x 1 Mile Air Dyne #80% FCmax
Rest 2:00 between efforts

W WOD 070917

WARM UP
20 m Bear Crawl
20 Push-ups
10 m Crab Walk
20 Jump Squats
10 m Burpee broad jumps
30 Mountain Climbers
Jog 400m

MOBILITY & SKILLS
Dynamic Stretch – Clean Warm Up

CONDITIONING
EMOM 5′
10-8-6-4-2 Squat Clean Thrusters
Start at 50% 1RM and add weight (your choice) every round
Rest 5′
EMOM 5′
10-8-6-4-2 Squat Clean Thrusters
Start at 50% 1 RM and add weight (your choice) every round

ACCESSORY WORK
EMOM 12′
Odd: 15 Calorie Row
Even: 10 Ring Dips

Happy Birthday Wod 260617

WARM UP
Complete a 5 minute AMRAP of:
10 Push Ups Hand Release
10 Box Step Ups
15 Butterfly Sit Ups
10 Thrusters (Empty Bar)

MOBILITY & SKILLS
Hips – Shoulders

CONDITIONING
Visto Che Era Ieri… Happy Birthday Coach…+1
AMRAP 24′
Buy in 49 Lateral Burpees
Then
25 Push Ups Hand Release
6 Clusters #45/30
19 Kettlebell Swing #24/16
68 Double Unders

GW “BENCHMARK WOD FRAN” 050517

WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 MB Clean
40 mt Bear Crawl
10 Hollow Rocks
10 Back Extensions

MOBILITY & SKILLS
Front Squat – Push Press – Kipping Pull Ups

BENCHMARK WOD
” FRAN”
For Time
21-15-9
Thrusters #43/29
Pull Ups
Time Cap 10′

5’ Rest

ACCESSORY WORK
EMOM 12′
Odd- Max Ring push-ups, feet higher than rings
Even- 12/15 Deadlift Snatch Grip #1.2 BW

COMPARE WITH 31 JANUARY 2017

GW WOD 271216

Warm-up:
20 Indu push-ups
20 Knees to elbows
20 Plate jumps #25
20 V-ups
20 Walking lunges
Jump rope 5 minutes

Mobility & Skills
Clean Warm Up-Shoulders-Elbow-Wrist

Strength
15′ Work for: Front Squat 6RM, then:
90%x6x2

7 Rounds

21-15-12-9-6-3x reps
Pull Ups
Clusters #43/29