GWM WOD 210916
Warm-up: 2 rounds
Run 200m
10 mt Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
Mobility & Skills
Front Squat – Burpees
3 Rounds For Time
25 Bar Facing Burpees
20 Front squat #.75 BW
100 Double Unders
Warm-up: 2 rounds
Run 200m
10 mt Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
Mobility & Skills
Front Squat – Burpees
3 Rounds For Time
25 Bar Facing Burpees
20 Front squat #.75 BW
100 Double Unders
Warm-up
Run 4x40mt; down forward, back reverse
Then, 2 rounds of
20mt Walking lunge, forward
20mt Walking lunge, backward
15 Push-ups; 15x PVC shoulder dislocate
Mobiity & Skills
Deadlift – Ring Dips
AMRAP 20 min
7 Dead Lift #BW
25 Double Unders – 50 mix – 75 Single Unders
7 Ring dips.
Every 3 rounds 400 m Run.
Warm Up
3′ Rope Jump
50 Air Squats; 50 Sit Ups; 50 mt Bear Crawl; 50 Jumping Jacks
Skills & Mobility
Push Press – Burpees
20′ AMRAP
30 Bar Facing Burpees
20 Push Press #40/30
400 mt Run
“HAPPY BIRTHDAY ALEX (LOKI)”
For Time
46 mt Burpees Broad Jump
46 Kb Swing #20/12
46 Ring Pull Ups
46 OH Walking Lunges #20/10
46 Toe To Bar
46 Push Press #30/15
46 Supermans
46 Wall Balls #9/6
46 Wall Ball Sit Ups #9/6
46 Double Unders
WARM UP
5′ Practice Double Unders, then 2 Rounds of:
10 Walking Lunges
10 Wall Balls
10 Butterfly Sit Ups
10″ Plank Each (Front-L Side-Front-R Side)
10 Bar Shoulder Presses
SKILLS
Thruster
FOR TIME
Warm-Up
2 minutes of single or double unders
Then, 2 rounds of: 20mt Walking Lunge; 10 Knees to Elbows;
30 Mountain Climbers
Skills & Mobility
Pose Running – Double Unders
Midline & Trunk Stability
Plank; Side Plank; Dead Bug; Hollow Hold
A) AMRAP 10′
Double Unders
Rest 3′
B) Intervals
Rest 45 seconds between intervals
Run 8x200m
WARM UP
3′ Rope Jumps
3 Rounds of:
20 Jumping Jacks; 20 Mountain Climbers; 20 Wipers; 10 Burpees
Skills & Mobility
Burgener Warm Up – Wall Ball
For Max Rounds & Reps
AMRAP 5′ of:
10 Burpees
5 Power Snatch #50/25
100 mt Shuttle Sprint
Rest 2 minutes
AMRAP 5′ of
20 Pull Ups
10 Hang Squat Clean #50/25
100 mt Shuttle Sprint
Rest 2 minutes
AMRAP 5 minutes of
15 Box jump-overs #60/50
30 Wall ball #9/6
100 mt Shuttle Sprint