Gymnastic

WGM WOD – AND WHAT WE HAVE FORGOTTEN…27.06.22 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Clean – Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 54 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 54 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

WGM WOD -THANKS GOD IT’S FRIDAY 25.06.21 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 53 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 53 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

G WOD – THURSDAY 08.08.19 “MARY”

WARM UP
5 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
10 Cal Row
1 Round of “CINDY”
4 Inch Worms

MOBILITY & SKILLS
Handstand Push Ups -Pistols Squats

CONDITIONING

“MARY”
AMRAP 20 Minutes
5 Handstand Pus Ups
10 Pistols
15 Pull Ups

Good Scores for “Mary”
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 14-16 rounds
– Elite:17-21 rounds

Intermediate Option
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats

GW WOD – Tuesday 25.06.19 – “HAPPY BIRTHDAY COACH!!!”

MOBILITY & WARM UP

2 Rounds:
15/12 Cal Row + 10 Slow Air Squats + 6 Cossack Squats
15/12 Cal Row+ 20 Hollow Rocks + 10 Alternating Warrior Squats
15/12 Cal Row + 5 Walkout + 5 Inchwarms
15/12 Cal Row + 10 Superman Hold + 6 Waiter Squats (3 each side)

SKILLS & SPECIFIC WARM UP

Clean-Thruster

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

CONDITIONING

“HAPPY BIRTHDAY COACH!!”

TIME CAP 25′

Buy in: 51 AB Mat Sit Ups
7 RNDs:
6 Squat Clean 52/35
6 T2B
6 Thrusters 52/35
6 BBJO 60/50
Cash out: 51 AB MAt Sit Ups

G WOD 100817

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
20 Lateral squat ( landing left)
30″ standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
20 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
POSE – Toes To Bar – Rope Climb

RUN CONDITIONING
3x600m (jog, run, jog)
3x200m (run, jog, run)
3x400m (jog, run, jog)
Workout Rest:
15sec rest after each jog interval &
60sec rest after each run interval”

CONDITIONING
21-15-9:
Pull Ups
GHDSU
Directly into:
3 Rope Climbs
Rest 1′: Then
21-15-9:
Air Squats
Toes To Bar
Directly into:
3 Rope Climbs
Rest 1′: Then
21-15-9:
Push Ups
Box Jumps Over
Directly into:
3 Rope Climbs

G

Warm-up: 2 rounds
2′ Jumpe Rope
20 mt Inch worms; 20 Squats; 30 Jumping jacks; 20 Superman; 20 sit ups
Mobility & Skills
Burpees – Kipping

A) EMOM 8′
5 Air Squat – 5 Sit Ups – 5 Push Ups

B)”G.I. JANE”
For time:
100 Burpees Pull-Ups