GW WOD

GW WOD – WEDNESDAY 16.09.21 –”EVERY HEAD DOWN”

3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 3 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Kettlebell swing – Wall Walk

CONDITIONING

“EVERY HEAD DOWN”

5 Rounds for Time:
5 Wall Walks
15 Kettlebell Swing #24-16

GW WOD – TUESDAY 19.08.21 – “FULL RANGE”

MOBILITY & WARM UP
800 mt Jog
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“FULL RANGE”

21-15-9 reps, for time:
Toes-to-bar
Power Snatch, #35-25

WG WOD – MONDAY 14.06.21 – “HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

MOBILITY & WARM UP

On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 300 mt Run
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)

SKILLS & SPECIFIC WARM UP

10′ practice on Handstand Push Ups

CONDITIONING

“HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

In a 24′ Time Cap; 5 Rounds For Time
6 Single Arm Kb Snatch #24/16
14 Hanstand Push Ups
20 KB Overhead Walking Lunges #24/16 ( Unbroken for 10 )
21 Pull Ups

GW WOD – THURSDAY 13.05.21 – “SHOULBEE”

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull – Shoulder To Over Head

CONDITIONING
“SHOULBEE”

7 Min AMRAP:
2 Chest-to-bar Pull-ups
4 Sumo Deadlift 43/30
6 Lat. Burpee over Bar
8 Shoulder To Over Head #43/30

GW WOD – WEDNESDAY 12.05.21 –”VERTICAL DEVIL”

MOBILITY & WARM UP

4 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
10′ PRACTICE HAND STAND PUSH UP

CONDITIONING

FOR TIME:
21-18-15-12-9
Hand Stand Push Up
60-50-40-30-20
Ab-Mat Sit Up
5-4-3-2-1
Devil Press #22,5/15

GW WOD – THURSDAY 22.04.21 – “DISCENT OF HELL”

2 Rounds, Not for Time:
200 mt Jog
6 Plank 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
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
10′ Min. Practice Pull Up

CONDITIONING

“DISCENT OF HELL”

10-9-8-7-6-5-4-3-2-1
reps for time of:
Box Jump Overs
Front Squats #61/40
Pull-ups

GW WOW – SATURDAY – 17.04.21 – “JUMP CARRY”

MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
2 Rounds not for time:
6 Box Jump Overs
8 KB Swings #24/16
30m Single Arm KB OH Carry #24/16

CONDITIONING
“JUMP CARRY”

4 Rounds for time:
15 Box Jump Overs
18 KB Swings #24/16
100m Single Arm KB OH Carry #24/16

GW WOD – WEDNESDAY 07.04.21 –”INDIGESTION”

MOBILITY & WARM UP

4 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP

2 Rounds Not For Time:
3 Burpees
6 Push Up Close Grip
9 KB Swings #24/16

CONDITIONING
“INDIGESTION”

AMRAP 12 minutes:
5 Burpees
10 Push Up Close Grip
15 KB Swings #24/16

GW WOD – WEDNESDAY 24.03.21 –”EVERYONE ON THE TRACK”

MOBILITY & WARM UP
5′ Jump Rope ( Single / Double )
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The BB
then:
then:
8 Minute AMRAP of:
8 BB Upright Row
10 Push Ups
8 Single Leg RDL
10 Slow Squats

SKILLS & SPECIFIC WARM UP
Burgener Warm up

7 Sit ups
5 Power Snatch
2 Front Rack Lunges
-At work weight-

CONDITIONING
“EVERYONE ON THE TRACK”

3 Rounds for time:
35 Sit-ups
20 Power Snatch, #43/30
10 Front Rack Lunges #43/30

GW WOD – WEDNESDAY 24.02.21 –”IRON FIST”

MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Bent KB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP

Broad Jump
4 Hop Jumps Over the KB
4 Tuck Jumps
4 Broad Jumps
KB Goblet Squats
5 x air squats + 3 sec bottom hold
5 x air squats
3 x KB goblet squats + 3 sec bottom hold
3 x KB goblet squats
Single Arm KB Overhead Carries (light KB)
Perform 10 m carry each arm

CONDITIONING
“IRON FIST”

35-25-15-5 reps
Broad Jumps, 1,5 mt
KB Goblet Squats
100m Single KB Overhead Carry