Tag: Open Wod

WM WOD -WEDNESDAY 15.12.21 – “OPEN 11.1/14.1”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
2 Rounds Not For Time:
15 Double Unders
5 Power Snatches (increse weight)

CONDITIONING

“Open 11.1/14.1”*
AMRAP 10 mins:
30 Double Unders
15 Power Snatches #30/20

*compare to 09.04.21

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WG WOD – MONDAY 08.11.21 – “DO YOU REMEMBER 14.5?”

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
Clean Warm Up -Build Workout Weight in 10 Minutes

CONDITIONING
“DO YOU REMEMBER 14.5?”

For Time:
15-12-9-6-3
Squat Clean #61/43
Facing the bar Burpees
Time Cap 15 minutes

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GW WOD -THANKS GOD IT’S FRIDAY 25.10.19 – “OPEN 20.3”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP

Deadlift – Handstand Push Ups

Load a light load onto the barbell (about half of the working load of your “Diane” weight).
At low intensity, 2 round:
3 Deadlifts, :10s HS Hold
3 Deadlifts, 1 Wall Walk
3 Deadlifts, 2-3 Strict Handstand Pushups

CONDITIONING

“OPEN 20.3“

21 Deadlifts, 21 Handstand Pushups
15 Deadlifts, 15 Handstand Pushups
9 Deadlifts, 9 Handstand Pushups
Rx –# 102.5/70

Directly into…

21 Deadlifts, 50′ Handstand Walk
15 Deadlifts, 50′ Handstand Walk
9 Deadlifts, 50′ Handstand Walk
Pounds – #143/93

With a 9:00 Time Cap:

SCALED

Scaled (Ages 16-54) deadlift #61/43., perform hand-release push-ups, then deadlift #85/63. and bear crawl

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WGM SPECIAL WOW – SATURDAY 19.10.19 – ” OPEN 20.2″

MOBILITY & WARM UP

Barbell Thoracic Extension

Couch Stretch 2 Minutes each Side

Banded Shoulder Distraction: 1-2 Minutes Each Side

Couch Stretch: 2-3 Minutes Each Side

EMOM 8 Minutes

minute 1
Easy Machine
Minute 2
2 Walkout
2 Super Slow Wall Squats

then:

3 Rounds:

30 Sec Jump Rope
30 Sec Warrior Squat
5 Alternating DB Strict Press
30 Sec Russian Baby Makers

3 Rounds:

Steadily start to climb in intensity:
5 Light Dummbell Thrusters
5 TTB
15 Jump Rope (singles of doubles)
Rest as needed between.

SKILLS & SPECIFIC WARM UP

2 Rounds, resting as needed between, with the second round moving towards “workout intensity”
3 Dumbbell Thrusters
4 TTB
15 Double-Unders
1 Dumbbell Thruster

CONDITIONING

“OPEN 20.2”

AMRAP 20:
4 Dumbbell Thrusters
6 Toes to Bar
24 Double-Unders
RX – #22.5/15
Scaled – #15/10

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GW WOD – TUESDAY 24.09.19 – “18.0”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Strict Pull-Ups
10 Slow Wall Squats
15 Pushups
20 AB-Mat Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING
“18.0”
For time – 8’ TIME CAP
21-15-9
Dumbell Snatches #22.5/15
Burpees Over the DB

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WM WOD -THANKS GOD IT’S FRIDAY 12.04.19 – “BOGEYMAN”


MOBILITY & WARM UP
300-200-100 Meter Row
After each set:
10 Hollow Rocks 
10 Superman Rocks 
2 Inchworms 
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP

Burgener warm up

2 Rounds, first with an empty barbell. Round 2 can be lightly loaded if desired.

200m Row + 5 Deadlifts + 5 Hang Muscle Cleans
200m Row + 5 Strict Presses + 5 Push Presses
200m Row + 5 Power Snatches + 5 Front Squats


Warm through all three barbell movements, completing rounds of:
3 Power Snatches
3 Power Clean and Jerks
3 Thrusters

CONDITIONING

“Bogeyman”

30 Power Snatches, 500 mt Row #43/30
30 Power Clean and Jerks, 500 mt Row #43/30
30 Thrusters, 500 mt Row #43/30

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WM WOD – TUESDAY 02.04.19 – “TUNNEL END”

MOBILITY & WARM UP
300-200-100 Meter Row
After each set:
10 Hollow Rocks 
10 Superman Rocks 
2 Inchworms 
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
Clean – Clean Warm Up

1 Round of 10 Double Unders, 7 Power Clean, 7 Front Squats
(change weights)
1 Round 10 Double Unders, 5 Hang Squat Clean
(change weights)
1 Round 10 Double Unders, 3 Squat Clean

CONDITIONING

“TUNNEL END”

AMRAP 12′
5 Squat Clean #61/40
50 Double Unders


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WOW SATURDAY 23.03.19 – “OPEN 19.5”

TWO DIFFERENT CLASS TODAY, 10.30 TEST YOUR OPEN. 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters

Childs Pose on Box – 1:00
Laying Front Rack Stretch
Wrist Stretches – 30s in each position 

SKILLS & SPECIFIC WARM UP

3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog

Rest as needed, followed by primer rounds, now building to our planned workout intensity.

2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups

CONDITIONING 10.30

Open 19.5

33-27-21-15-9:
Thrusters
CTB Pull-Ups

Time Cap: 20 minutes 
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups

CONDITIONING 13.30

“CLOVIS”

For Time

10 mile Run 16 Km

150 Burpee Pull-Ups

Partition the Run and Burpee Pull-Ups as needed.


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GWM WOD – WEDNESDAY 20.03.19 “LOOKS LIKE 15.3”

MOBILITY & WARM UP

400-300-200-100 Meter Run
After each set:
10 Hollow Rocks 
10 Superman Rocks 
3 Inchworms 
5 Med Ball Front Squats

SKILLS & SPECIFIC WARM UP

Spend 10′ for Handstand Practice then:

2 Rounds:
20 Sec Handstand Hold, 7 Wallballs, 10 Double Unders

2 Rounds:
2 Strict Hanstand Push ups, 10 Wallballs, 25 Double Unders

CONDITIONING

“LOOKS LIKE 15.3”

AMRAP 14′
7 Strict Handstand Push Ups
50 Wall Ball #9/6
100 Double Unders




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GW WOD 18.03.19 – RETEST YOUR “OPEN 19.4”

MOBILITY & WARM UP

3 Rounds:
1 minute Light Bike or easy jog
5 Pushups + 7 Sit-Ups + 9 Air Squats
1 minute Light Bike or easy jog 
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses
Round 2 – 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches
Round 3 – 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin)

Followed by, 3 Rounds:
1-3 Strict Pull-Ups
1 Banded Complex – (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

2 Rounds:
5 Bar-Facing Burpees
1-2 Bar Muscle-Ups/Pull Ups

2 Rounds:
3 Power Snatches
3 Bar-Facing Burpees
Directly into…
1-2 Bar Muscle-Ups/Pull Ups

OPEN 19.4

3 Rounds:
10 Power Snatches
12 Bar-Facing Burpees
… Rest 3:00. into:
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

12:00 Time Cap.

Rx’d: (Ages 16-54) Men snatch 43 kg. Women snatch 30 kg.

Scaled: (Ages 16-54) Men snatch 30 kg., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 20kg., perform chin-over-bar pull-ups, may step over bar on the burpees

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