Competitors Wod

W WOD – MONDAY 04.11.19 – “INCREDIBLE HULK”

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
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Press
In a 5 minutes build your weight for first Round of: Icredible Hulk 5 5 Deadlift + 5 Hang Muscle clean + 5 Front Squats + 5 Push Press

CONDITIONING
“INCREDIBLE HULK” *
AMRAP in 20 minutes
5 Deadlifts #53/35
5 Hang Power Cleans #53/35
5 Front Squats #53/35
5 Push Press #53/35
5 Back Squat #53/35
*compare to 09.11.17

GW WOD -THANKS GOD IT’S FRIDAY 25.10.19 – “OPEN 20.3”

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

Deadlift – Handstand Push Ups

Load a light load onto the barbell (about half of the working load of your “Diane” weight).
At low intensity, 2 round:
3 Deadlifts, :10s HS Hold
3 Deadlifts, 1 Wall Walk
3 Deadlifts, 2-3 Strict Handstand Pushups

CONDITIONING

“OPEN 20.3“

21 Deadlifts, 21 Handstand Pushups
15 Deadlifts, 15 Handstand Pushups
9 Deadlifts, 9 Handstand Pushups
Rx –# 102.5/70

Directly into…

21 Deadlifts, 50′ Handstand Walk
15 Deadlifts, 50′ Handstand Walk
9 Deadlifts, 50′ Handstand Walk
Pounds – #143/93

With a 9:00 Time Cap:

SCALED

Scaled (Ages 16-54) deadlift #61/43., perform hand-release push-ups, then deadlift #85/63. and bear crawl

MG WOD – MONDAY 27.05.19 – “MURPH”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
2 rounds: 200 mt Run, + 2 Rounds Of Cindy

CONDITIONING

“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run

If You have a Vest or Body Armor wear it Vest #9/6

Partition the Pull-Ups, Push-Ups, and Squats as needed.

*compare to 28.05.18

WM WOD – TUESDAY 12.02.19 – The Road To Open ’19 – 14.1 –

MOBILITY & WARM UP
10′ Banded Stretch + Trigger Point; Then:
Buy in 400 Meter Run into:
27-21-15:
Hip Extensions
After each set, complete 3 Spidermans x side + 15 AB-Mat Sit-Ups + 5 Good Mornings + 5 Back Squats + 5 Stiff-Legged Deadlifts
Cash Out 400 meter run
Then.
2 Rounds:
45″ of Slow Wall Squats
45″ Warrior Squats

SKILLS & SPECIFIC WARM UP
Squat Therapy – Burgener Warm Up
3 Rounds Not For Time
5 Good Mornings, 5 Snatch Grip Presses, 5 Snatch Grip Deadlifts
2 x 3-Position Muscle Snatch 2 Rounds Not For Time 10 Double Unders 5 Power Snatches

CONDITIONING
“Open 14.1”
AMRAP in 10 minutes 30 Double-Unders 15 Power Snatches #35/25

WM WOW – SATURDAY 08.12.18 – TRAIN WITH A COACH “IRON MILE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 10

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 Meter Run (or 500m row) into:
27-21-15:
Hip Extensions
After each set, complete 3 Spidermans x side + 15 AB-Mat Sit-Ups + 1 Rounds BB Warm Up*
Cash Out 400 meter run (or 500m row).
Then.
2 Rounds:
45″ of Slow Wall Squats
45″ Warrior Squats
45s of 3 Hang Muscle Cleans + Elbow Rotations Empty Bar

*Barbell Warm Up Empty Barbell
5 Good Mornings+5 Back Squats+5 Strict Presses+5 Stiff-Legged Deadlifts+5 Front Squats

SKILLS & SPECIFIC WARM UP
Burgener Warm up
2 rounds,
200 Meter Run, 7 Deadlifts
100 meter Run, 5 Hang Squat Clean + 5 Push Press
100 Meter Run, 3 Hang Muscle Snatch + 2 Overhead Squats

TECHNIQUE
-Clean and Jerk Complex
On the 2:00 x 5 Sets
-Box Front Squat

CONDITIONING
“IRON MILE”
For Time:
30 Power Snatches #35/25
800m Run
60 Thrusters #35/25
800m Run
30 Power Snatches #35/25

MGW WOW – SATURDAY 24.11.18 – TRAIN WITH A COACH “FAIR SHARE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 500 Meter Row; Then:
30-20-10:
Sit Ups
After each set, complete 3 Spidermans + 3 Walkout + 5 Strict Pull-Ups
Cash Out 500 Meter Row
Then, 2 Rounds of:
Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Snatc
5 Push Presses Snatch Grip

SKILLS & SPECIFIC WARM UP
Burgener Warm Up;
Then:
Specific Primer for “Fair Share”:
100 Meter Run, 7 Power Snatches
100 meter Run, 7 Box Jump Overs
100 Meter Run, 7 Thrusters

CONDITIONING
A) Only Competitors
On the 2:00 x 5 Rounds (10:00):
40 Double-Unders
2 Rope Climbs (15′)

B)”FAIR SHARE”
Teams of 3,
2 Rounds (30:00 Time Cap)
200 Meter Run Each, 100 Power Snatches #35/25
200 Meter Run each, 100 Box Jump Oves #60/50
200 Meter Run each, 100 Thrusters #43/29

*courtesy of comptrain master

W WOD – THANKS GOD IT’S FRIDAY 28.09.18 – IT’S TIME TO COMPLEX

MOBILITY & WARM UP
10′ Banded stretch Arounds Trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
Then:
2 Rounds:
30s Samson Stretch each side
30s Alternating Samson Stretches
30s Squats Strech

SKILLS
CLEAN WARM UP:
Then
A) Every 1’30” for 4 Sets of the Complex:
1 Clean Pull
2 Hang Power Cleans
3 Front Squats
Score is max weight in last round

B) Only Advanced* Athletes continued with a ladder:
7 rounds for max reps
1 minute max reps Squat Clean starting at #61/40
Rest 1 minutes
Continue up ladder adding #10/5 kg to the bar Untill Failure
*the advanced are the athletes with over a year of experience

GW WOD – MONDAY 03.09.18

MOBILITY & WARM UP
10′ Mobility Around trouble area, Then:
400 mt Easy Jog; Then:
3 Rounds:
5 Pull-Ups (Row-Kipping-Strict)
10 Sit-Ups
15 Air Squats
30 Sec Warrior Stretch each side
Into (all done with an empty barbell)
2 Rounds of:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
1′ Rest

SKILLS
Air Squat – Clean Warm Up

CONDITIONING
3 Rounds For Time:
50 Air Squats
25 Deadlift #70/48
12 Hang Power Cleans #70/48
Time Cap 15′

W WOD – MONDAY 30.07.18 – “LIFT ME UP”

WARM UP
40 Hand To Hand Swing ( Light Kettlebell)
30 Alternate Clean & Jerk
20 Floor Press ( 20 each )
20 Halo
10 Armbar

MOBILITY & SKILLS
Clean Warm Up – Press (strict, push, jerk)

CONDITIONING
“LIFT ME UP”*
For Time
Lift 2500/1500 Kg Ground-to-Overheads (anyhow)
Athletes must lift a barbell ground-to-overhead, any way they wish, to accumulate 2500/1500 Kg. Athletes can choose from the following weight/rep combinations:
*compare to 25.01.18

Men
70 x 36 reps
60 x 42 reps
43 x 58 reps
35 x 71 reps

Women
45 x 33 reps
40 x 38 reps
35 x 43 reps
25 x 60 reps

GWM WOD – SATURDAY 28.07.18

WARM UP
2 Rounds Not For Time
500 mt Row
40 Alternate Kb Swing
30 Alternate Kb Snatch
10xArms Kb Push Press
10 Boot Strappers

MOBILITY & SKILLS
Low Back – Hips – Wall Ball Clean – Handstand Push Ups

CONDITIONING
AMRAP 15 Minutes
15 Wall Ball #9/6
5 Handstand Push Ups
1 Rope Climb

rest 5′ then:

3 Round For Time
10 Deadlift #100/70
50 Double Unders

Rest 5′ Then:

For Time
30 – 20 – 10
Pull Ups