G WOD – BENCHMARK WEDNESDAY 22.03.23 – ”TABATA SOMETHING ELSE” G WOD – BENCHMARK WEDNESDAY 22.03.23 – ”TABATA SOMETHING ELSE”
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  •  
  • 0

G WOD

Home / Posts Tagged "G WOD"

Tag: G WOD

G WOD – BENCHMARK WEDNESDAY 22.03.23 – ”TABATA SOMETHING ELSE”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Scorpion Stretch
4) :30 Samson Stretch
5) :30 Downdog Toe Touch

SKILLS & MOBILITY

Air Squat – Kipping – Pull Up

5 Sets For Load:
5 Tempo From The Floor Shoulder Press 2-0-2

Rest 1 min Between sets

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 29.09.21

Read More
G WOD –BENCHMARK THURSDAY 13.01.23 – ”JT ”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up

WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips

Take 10 minute for work on HSPU

1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups

Then:

1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU

CONDITIONING

“FRACTURED JT“
5 Rounds for time:
9 HSPU
9 Ring Dip
9 Push-up

Read More
G WOD – HEAVY MONDAY GYMNASTIC – 20.02.23 – “THREE TYPES”

MOBILITY & WARM UP

PARTNER ROWLING
Set 1
Row = 70m
Penalty = 3x Jumping Jacks
Set 2
Row = 100m
Penalty = Burpees
Set 3
Row = 80m
Penalty = Ring Rows
Set 4
Row = 110m
Penalty = Jumping Pull-ups
Set 5
Row = 90m
Penalty = 2x Alternating V-ups
Set 6
Row = 120m
Penalty = Strict or banded pull-ups

Rower must row as normally as possible and once they stop
rowing, they are done rowing. They must then watch the rower
continue to count up until it stops. Hopefully it stops on the right
number.

Once both partners have completed the rower and penalty, move
on the the next set.

SKILLS & SPEFIC WARM UP

Kipping – Pull Ups

CONDITIONING

“THREE TYPES”

EMOM 30
1 min. 3 Weighted Pull-ups
2 min. 5 Strict Pull-ups
3 min. 7 Kipping Pull-ups

Scaled Version

EMOM 24
1 min.8 Ring Row
2 min. 7 Jump Pull Ups


Read More
G WOD – BENCHMARK MONDAY 06.02.23 – “BARBARA”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Scorpion Stretch
4) :30 Samson Stretch
5) :30 Downdog Toe Touch

SKILLS & SPECIFIC WARM UP
“Back To The Basic”

AIR SQUAT – PUSH UPS – kIPPING PULL-UP (SWING-BUTTERFLY)

CONDITIONING
“BARBARA”*
5 rounds, each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
*Rest 3 mins between
rounds

*compare to 11.01.22

Scaled version

5 rounds, each for time:
10 Ring Rows
20 Bar Push-ups
30 Sit-ups
40 Air Squats
*Rest 3 mins between
rounds

Read More
G WOD – THANKS GOD IT’S FRIDAY 13.01.23 -BENCHMARK ”JT ”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up

WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips

Take 10 minute for work on HSPU

1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups

Then:

1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU

CONDITIONING

“JT“*
21-15-9 reps for time:
HSPU
Ring Dip
Push-up

*compare to 18.03.22

Read More
G WOD – THANKS GOD IT’S BENCHMARK FRIDAY 19.12.22 – “CINDY”

WARM UP

1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP
“Back To The Basic”

AIR SQUAT – PUSH UPS – kIPPING (SWING-BUTTERFLY)

CONDITIONING
“CINDY”*
AMRAP 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

*compare to 18.10.21

Read More
G WOD – WEDNESDAY 07.12.22 – ”I HATE NATE”

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

Ring Dip – Handstand Push Ups

PRE-WORKOUT
EMOM 10:
3 Strict Pull Ups

CONDITIONING
“I HATE NATE“

AMRAP in 20 minutes

2 Bar Muscle-Ups

4 Handstand Push-Ups

8 Ring Dips

Read More
G HERO WOD – CHALLENGE SATURDAY 19.11.20 – ”CHAD”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 

CONDITIONING
” CHAD ”*
For Time
1000 Box Step Ups #50 cm

If you have a back pack wear it #20/15

*compare to 23.11.20

Read More
G WOD – THURSDAY 10.11.22 -BENCHMARK ”MAXTON ”

WARM UP

On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks

On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges

SKILLS & SPECIFIC WARM UP
Pull Ups

CONDITIONING

“MAXTON“*
13 Rounds For Time whit a partner in a 35 min Time Cap
8 Strict Pull-ups
26 Box Step-ups #60/50
21 Burpees

  • Wear a vest if available

Alternate work and rest with a partner.

*compare to 11.06.22

Read More
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

Read More

Articoli recenti

  • MGW WOD – SATURDAY WOD 25.03.23 “ CLEAR “
  • W WOD – THANKS GOD IT’S HEAVY FRIDAY 24.03.23 – “BACK SQUAT”
  • M WOD – THURSDAY 23.03.23 – “ MIKKO’S TRIANGLE”
  • G WOD – BENCHMARK WEDNESDAY 22.03.23 – ”TABATA SOMETHING ELSE”
  • MW WOD – TUESDAY 21.03.23 – “QUARTER TEST 2”

Commenti recenti

    Archivi

    • Marzo 2023
    • Febbraio 2023
    • Gennaio 2023
    • Dicembre 2022
    • Novembre 2022
    • Ottobre 2022
    • Settembre 2022
    • Agosto 2022
    • Luglio 2022
    • Giugno 2022
    • Maggio 2022
    • Aprile 2022
    • Marzo 2022
    • Febbraio 2022
    • Gennaio 2022
    • Dicembre 2021
    • Novembre 2021
    • Ottobre 2021
    • Settembre 2021
    • Agosto 2021
    • Luglio 2021
    • Giugno 2021
    • Maggio 2021
    • Aprile 2021
    • Marzo 2021
    • Febbraio 2021
    • Gennaio 2021
    • Dicembre 2020
    • Novembre 2020
    • Ottobre 2020
    • Settembre 2020
    • Agosto 2020
    • Luglio 2020
    • Giugno 2020
    • Maggio 2020
    • Aprile 2020
    • Marzo 2020
    • Febbraio 2020
    • Gennaio 2020
    • Dicembre 2019
    • Novembre 2019
    • Ottobre 2019
    • Settembre 2019
    • Agosto 2019
    • Luglio 2019
    • Giugno 2019
    • Maggio 2019
    • Aprile 2019
    • Marzo 2019
    • Febbraio 2019
    • Gennaio 2019
    • Dicembre 2018
    • Novembre 2018
    • Ottobre 2018
    • Settembre 2018
    • Agosto 2018
    • Luglio 2018
    • Giugno 2018
    • Maggio 2018
    • Aprile 2018
    • Marzo 2018
    • Febbraio 2018
    • Gennaio 2018
    • Dicembre 2017
    • Novembre 2017
    • Ottobre 2017
    • Settembre 2017
    • Agosto 2017
    • Luglio 2017
    • Giugno 2017
    • Maggio 2017
    • Aprile 2017
    • Marzo 2017
    • Febbraio 2017
    • Gennaio 2017
    • Dicembre 2016
    • Novembre 2016
    • Ottobre 2016
    • Settembre 2016
    • Agosto 2016
    • Luglio 2016

    Categorie

    • ACTIVE RECOVERY
    • BENCHMARK WOD
    • DAY OFF
    • G WOD
    • GIRLS WOD
    • GM WOD
    • GW WOD
    • GWM WOD
    • HAPPY BIRTHDAY WOD
    • HEAVY DAY
    • HERO WOD
    • HOME GYM
    • HOME WOD
    • LONG WOD
    • M WOD
    • MG WOD
    • MGW WOD
    • MW WOD
    • NEWS
    • OPEN WOD
    • QUOTES OF THE WEEK
    • Senza categoria
    • SWIM
    • TEAM WOD
    • Uncategorized
    • W WOD
    • WG WOD
    • WGM WOD
    • WM WOD
    • WMG WOD
    • WOD
    • WOM
    • WORKOUT OF THE WEEK
    • WOW

    Meta

    • Accedi
    • Feed dei contenuti
    • Feed dei commenti
    • WordPress.org

    Navigazione articoli

    1 2 … 16 »


    Powered by BrainTech Innovations