WG WOD – THANKS GOD IT’S BENCHMARK FRIDAY 17.03.23 “DIANE” WG WOD – THANKS GOD IT’S BENCHMARK FRIDAY 17.03.23 “DIANE”
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Girl Wod

Home / Posts Tagged "Girl Wod"

Tag: Girl Wod

WG WOD – THANKS GOD IT’S BENCHMARK FRIDAY 17.03.23 “DIANE”

MOBILITY & WARM UP

2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks

EMOM 9:
:30 Single-Leg Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“DIANE”

FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups

INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups

BEGINNER
21-15-9
Deadlifts #43/30
Push-ups

*compare to 03.06.22

Read More
MGW WOD –  THANKS GOD IT’S BENCHMARK FRIDAY 27.01.23 – “CHRISTINE”

MOBILITY & WARM UP

Set 1
:45 Row (Conversation pace)
10 Alternating Spiderman Stretch
10 Box Step-ups
• Focus on athletes sitting up tall on the rower. Rowing sequence
should be: legs, arms, arms, legs.
Set 2
:30 Row (Moderate pace)
20 Mountain Climbers
10 Box Jumps or Step-ups
• Focus on increasing the stroke rate on the rower.
Set 3
:30 Row (Fast pace)
20 Double Knee Tucks in Plank
10 Box Jumps or Step-ups (Workout option)
• Focus on a strong drive on the rower coupled with a fast stroke
rate.

MOBILITY & SKILLS
Deadlift

EMOM 10′
6 DB Step Up

CONDITIONING
“CHRISTINE”*

3 Rounds For Time:
500/400m Row
12 Deadlifts #BW
21 Box Jumps #50

target time 10-12 min – time cap 15 min

*compare to 31.03.22

Read More
WG WOD -THANKS GOD IT’S FRIDAY 11.11.22 – “DIANE WRONG”

WARM UP

On a 10:00 Clock
Jumping Jacks
Long Lunge
Lateral Lunges
Side-to-Side Swing
Inchworm + Push-up
Small to Big Arm Circles
Alternating Arm Twist

SKILLS & SPECIFIC WARM UP

Ring Dip – Deadlift

If athletes cannot perform 5 reps at 275/185# they need to scale
the loading in today’s workout.
Rest 1:30-2:00 between working sets.
Increase loading across the 5 sets x 5 reps.

In a 10 minute clock

2 Sets x 5 Reps (moderate loading)
For Load: 5 Sets x 5 Reps

2 Sets:
5 Deadlifts (workout weight)
5 Ring Dips

CONDITIONING
“
DIANE WRONG”

For Time:
21-15-9
Deadlifts #125/83
Strict Ring Dips

Read More
WG WOD – BENCHMARK WOD 07.06.22 “DIANE”

MOBILITY & WARM UP

2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks

EMOM 9:
:30 Single-Leg Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“DIANE”

FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups

INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups

BEGINNER
21-15-9
Deadlifts #43/30
Push-ups

*compare to 03.02.22

Read More
G WOD – THURSDAY TEST 05.05.22 – “CHELSEA”

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

10′ MIN. PRACTICE PULL UP

CONDITIONING
“CHELSEA“

EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats

  • If you fall behind the clock,
    keep going for 30 minutes and
    see how many rounds you can
    complete.
Read More
MGW WOD – THURSDAY 31.03.22 – BENCHMARK “CHRISTINE”

MOBILITY & WARM UP

Set 1
:45 Row (Conversation pace)
10 Alternating Spiderman Stretch
10 Box Step-ups
• Focus on athletes sitting up tall on the rower. Rowing sequence
should be: legs, arms, arms, legs.
Set 2
:30 Row (Moderate pace)
20 Mountain Climbers
10 Box Jumps or Step-ups
• Focus on increasing the stroke rate on the rower.
Set 3
:30 Row (Fast pace)
20 Double Knee Tucks in Plank
10 Box Jumps or Step-ups (Workout option)
• Focus on a strong drive on the rower coupled with a fast stroke
rate.

MOBILITY & SKILLS
Deadlift

EMOM 10′
3 Deadlifts
• Athletes should build up heavier than the weight they plan to use in
the workout.
• After the EMOM is complete, athletes should put their workout
weight on the bar.

CONDITIONING
“CHRISTINE”*

3 Rounds For Time:
500/400m Row
12 Deadlifts #BW
21 Box Jumps #50

target time 10-12 min – time cap 15 min

*compare to 16.10.18

COOL DOWN

AMRAP 3:
Max Weighted Step-ups

Read More
WG WOD – BENCHMARK THURSDAY 03.02.22 – “DIANE ”

MOBILITY & WARM UP

2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks

EMOM 9:
:30 Single-Leg Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“DIANE”

FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups

INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups

BEGINNER
21-15-9
Deadlifts #43/30
Push-ups

*compare to 27.06.20

Read More
G WOD – THURSDAY 01.04.21 – ”APRIL FOOLS’ DAY”

YOU HAVE TO DO IT FOR AN HOUR !!! YOU MUST MAKE IT EASY AND RESIST AS MUCH AS POSSIBLE. DO IT FOR THE MOST TIMES YOU CAN AND KEEP HARD …
… AFTER AN HOUR PASSES NOW !!!

Read More
G WOD – MONDAY 31.08.19 – ”BARBARA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Double Unders
2- 1 Round of “Cindy”
3- 20 Hollow Body
4- 5 Inch Worm

SKILLS
“Back to School”
Air Squat – Push Up – Pull Up

CONDITIONING

“Barbara”*
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is total time to complete the workout.
*Compare to 27.02.19

Read More
WM WOD – WEDNESDAY 01.07.20 – “NANCY” –

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

CONDITIONING

“NANCY”

5 Rounds For Time
400 mt Run
15 Overhead Squats #43/30

– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9  minutes

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”

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