WM WOD -THANKS GOD IT’S FRIDAY 12.04.19 – “BOGEYMAN” WM WOD -THANKS GOD IT’S FRIDAY 12.04.19 – “BOGEYMAN”
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fitness mentana

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WM WOD -THANKS GOD IT’S FRIDAY 12.04.19 – “BOGEYMAN”


MOBILITY & WARM UP
300-200-100 Meter Row
After each set:
10 Hollow Rocks 
10 Superman Rocks 
2 Inchworms 
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP

Burgener warm up

2 Rounds, first with an empty barbell. Round 2 can be lightly loaded if desired.

200m Row + 5 Deadlifts + 5 Hang Muscle Cleans
200m Row + 5 Strict Presses + 5 Push Presses
200m Row + 5 Power Snatches + 5 Front Squats


Warm through all three barbell movements, completing rounds of:
3 Power Snatches
3 Power Clean and Jerks
3 Thrusters

CONDITIONING

“Bogeyman”

30 Power Snatches, 500 mt Row #43/30
30 Power Clean and Jerks, 500 mt Row #43/30
30 Thrusters, 500 mt Row #43/30

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WM WOD – TUESDAY 02.04.19 – “TUNNEL END”

MOBILITY & WARM UP
300-200-100 Meter Row
After each set:
10 Hollow Rocks 
10 Superman Rocks 
2 Inchworms 
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
Clean – Clean Warm Up

1 Round of 10 Double Unders, 7 Power Clean, 7 Front Squats
(change weights)
1 Round 10 Double Unders, 5 Hang Squat Clean
(change weights)
1 Round 10 Double Unders, 3 Squat Clean

CONDITIONING

“TUNNEL END”

AMRAP 12′
5 Squat Clean #61/40
50 Double Unders


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WG WOD 25.03.19 – RETEST YOUR “OPEN 19.5”

MOBILITY & WARM UP

3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters

30″ Childs Pose
45″ Laying Front Rack Stretch 
30″ Wrist Streches in each position

SKILLS & SPECIFIC WARM UP

3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog

Rest as needed, followed by primer rounds, now building to our planned workout intensity.

2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups

CONDITIONING

OPEN 19.5

33-27-21-15-9:
Thrusters 
CTB Pull-Ups

Time Cap: 20 minutes 
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups

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WOW SATURDAY 23.03.19 – “OPEN 19.5”

TWO DIFFERENT CLASS TODAY, 10.30 TEST YOUR OPEN. 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters

Childs Pose on Box – 1:00
Laying Front Rack Stretch
Wrist Stretches – 30s in each position 

SKILLS & SPECIFIC WARM UP

3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog

Rest as needed, followed by primer rounds, now building to our planned workout intensity.

2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups

CONDITIONING 10.30

Open 19.5

33-27-21-15-9:
Thrusters
CTB Pull-Ups

Time Cap: 20 minutes 
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups

CONDITIONING 13.30

“CLOVIS”

For Time

10 mile Run 16 Km

150 Burpee Pull-Ups

Partition the Run and Burpee Pull-Ups as needed.


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GWM WOD – WEDNESDAY 20.03.19 “LOOKS LIKE 15.3”

MOBILITY & WARM UP

400-300-200-100 Meter Run
After each set:
10 Hollow Rocks 
10 Superman Rocks 
3 Inchworms 
5 Med Ball Front Squats

SKILLS & SPECIFIC WARM UP

Spend 10′ for Handstand Practice then:

2 Rounds:
20 Sec Handstand Hold, 7 Wallballs, 10 Double Unders

2 Rounds:
2 Strict Hanstand Push ups, 10 Wallballs, 25 Double Unders

CONDITIONING

“LOOKS LIKE 15.3”

AMRAP 14′
7 Strict Handstand Push Ups
50 Wall Ball #9/6
100 Double Unders




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GW WOD 18.03.19 – RETEST YOUR “OPEN 19.4”

MOBILITY & WARM UP

3 Rounds:
1 minute Light Bike or easy jog
5 Pushups + 7 Sit-Ups + 9 Air Squats
1 minute Light Bike or easy jog 
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses
Round 2 – 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches
Round 3 – 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin)

Followed by, 3 Rounds:
1-3 Strict Pull-Ups
1 Banded Complex – (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

2 Rounds:
5 Bar-Facing Burpees
1-2 Bar Muscle-Ups/Pull Ups

2 Rounds:
3 Power Snatches
3 Bar-Facing Burpees
Directly into…
1-2 Bar Muscle-Ups/Pull Ups

OPEN 19.4

3 Rounds:
10 Power Snatches
12 Bar-Facing Burpees
… Rest 3:00. into:
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

12:00 Time Cap.

Rx’d: (Ages 16-54) Men snatch 43 kg. Women snatch 30 kg.

Scaled: (Ages 16-54) Men snatch 30 kg., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 20kg., perform chin-over-bar pull-ups, may step over bar on the burpees

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WOW SATURDAY 16.03.19 – “OPEN 19.3”

MOBILITY & WARM UP

3 Rounds:
1 minute Light Bike or easy jog
5 Pushups + 7 Sit-Ups + 9 Air Squats
1 minute Light Bike or easy jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses
Round 2 – 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches
Round 3 – 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin)

Followed by, 3 Rounds:
1-3 Strict Pull-Ups
1 Banded Complex – (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

2 Rounds:
5 Bar-Facing Burpees
1-2 Bar Muscle-Ups/Pull Ups

2 Rounds:
3 Power Snatches
3 Bar-Facing Burpees
Directly into…
1-2 Bar Muscle-Ups/Pull Ups

Rx’d: (Ages 16-54) Men snatch 43 kg. Women snatch 30 kg.

Scaled: (Ages 16-54) Men snatch 30 kg., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 20kg., perform chin-over-bar pull-ups, may step over bar on the burpees

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WM WOD THURSDAY 14.03.19 – “RETEST YOUR OPEN 19.1”

3 Sets, at a very Low Intensity:
15 Cal Light Row + 20 Air Squats 20 Sit-Ups 2 Sets at a Slightly Higher Intensity (but still very controlled):
10 Cal Row + 5 Wallball Front Squats

Rotate through the following stations twice:
:30s Active Spidermans 
:45s Banded Hamstring Distraction (each leg) Rotate through the following stations twice:
30 Sec Alt. Spidermans & Reach
45 Sec Banded Hamstring Distraction (each leg)

Into specific movement prep mobility & Specific Warm Up

Medicine Ball Squat Hold & Ankle Stretch: 30 Second Hold + 30 Seconds Each Side 

2 Rounds:
7 Wallballs, 10/7 Calorie Row

2 Rounds:
7 Wallballs, 10/7 Calorie Row

Same repetition scheme, but now let’s bring more intensity. Let’s move in the area of where we want to be pacing wise for the workout. Further building on the first 2 rounder, let’s continue to dial in our footwork and transitions.

1 Round:
19 Wallballs
19 Calorie Row
5 Wallballs

CONDITIONING                                                                                                            OPEN 19.1 AMRAP 15 minutes of: 19 wall-ball shots 19-cal. row

Rx’d: (Ages 16-54) Men throw 9kg. ball to 10-ft. target Women throw 6kg. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 6kg. ball to 10-ft. target Women throw 4kg. ball to 9-ft. target

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WOW SATURDAY 09.03.19 – “OPEN 19.3”

ACTIVATION

3 Rounds:
1:30 Light Row
25′ Walking Lunge
12 AbMat Sit-Ups
6 Box Step-Ups (unweighted)
~:10s HS Hold or 6 Pushups

2 Rounds,
3 Spidermans each side
:30s of Alternating Warrior Squats
3 Walkouts
:30s of Alternating Warrior Squats

Skills & Specific Primer for “Open 19.3”
2 Round, at walk through pace:
50′ DB OH Walking Lunge (changing arms at the 25′)
6 DB Box Step-Ups
1-3 Strict Handstand Pushups
25′ Handstand Walk

CONDITIONING

OPEN 19.3

For Time, with a 10:00 Time Cap:
200′ DB Overhead Walking Lunge
50 DB Box Step-Ups
50 Strict HSPU
200′ Handstand Walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

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WOW SATURDAY 02.03.19 – OPEN 19.2

MOBILITY & WARM UP

3 Rounds:
1:00 Light Bike, Row, or Ski Erg
25 Double-Unders
3 Spidermans each side
3 Walkouts
3 Russian Baby Makers
:30s of Alternating Warrior Squats

2 Rounds:
3 Inchworms
5 Scap Retractions  + 5 Kip Swings
10 Glute Bridges

Barbell Warmup (empty BB) 
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1:00 
Front Squat Hold – 1:00 

SKILLS & SPECIFIC WARM UP

Steadily building in small jumps, to no more than 40% of our 1RM Clean:
3 Muscle Cleans
1 Pause Front Squat
3-Position Clean (High Hang, Hang, Floor)

Specific Primer for “Open 19.2”

Warming Sets (percentages build off target load):
3-5 Toes to Bar
10-20 Double-Unders
3 Squat Cleans (50%)

3-5 Toes to Bar
10-20 Double-Unders
2 Squat Cleans (65%)

3-5 Toes to Bar
10-20 Double-Unders
1 Squat Cleans (80%)

1 Squat Clean (90%)
1 Squat Clean (100%)

Return back to our starting load for the workout, followed by:
2 Sets of Toes to Bar (based on our breakup strategy)
25 Double-Unders
3 Squat Cleans

CONDITIONING

“OPEN 19.2”

5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans

Rx’d: (Ages 16-54) Men squat clean 61-83-102-124-142 KG. Women squat clean 38-52-65-79-93 KG

SCALED LOADING AND VARIATIONS Scaled: (Ages 16-54) Men squat clean 43-52-61-70-83 kg. Women squat clean 25-34-43-52-61 kg, hanging knee-raises – Single Unders

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