PULL UPS

G WOD – TUESDAY 10.10.23 – “CINDY SHAGGED”

WARM UP MOBILITY & WARM UP

AMRAP 8:
200 mt Run
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)

3 Sets:
100 mt Run
:10 Rest
:20 Burpee-to-target
:10 Rest

MOBILITY & SKILLS
Kipping – Butterfly – Pull Ups – Chest To Bar

ACCESSORY

PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar

CONDITIONING
“CINDY SHAGGED”

For Total Reps For As Long As Possible

Prior to 3:00, complete:

2 Box Jump #60/50

2 Pull-Ups

2 Box Jump Overs #60/50

2 Push Ups

2 Burpees Box Jump Overs #60/50

2 Air Squat

If athletes successfully complete the work within 3:00, they immediately earn an additional 3:00 to complete 4 reps of the movements. If this is done before 6:00, they earn an additional 3:00 to complete 6 reps of the movements. This pattern continues until the athlete fails to finish the prescribed work before the allotted time expires.

GWM WOD – SATURDAY WOD 06.05.23 – ROAD TO MURPH – “MARCH TEST“

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm DB deadlifts / arm
10 Good Morning
10 Sit Ups
200m Run

1 Round
10 BB Press
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Air Squat

CONDITIONING
“MARCH TEST”

25 Pull Ups
30 DB Shoulder Press
40 DB step Ups
60 Push Ups
75 Air Squats
1600 mt Run / (2000 Row)
75 Air Squats
60 Push Ups
40 DB Step Ups
30 DB Shoulder Press
25 Pull Ups

MGW WOD SATURDAY 01.04.23 “APRIL FOOL’S DAY – AKA: HAPPY BIRTHDAY OSVALDO”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups

SKILLS
Barbell Warm up

CONDITIONING
“APRIL FOOL’S DAY – AKA: HAPPY BIRTHDAY OSVALDO”
For Time in a 56 min Time Cap
57 Cal Row Each
57 Alternate Wall Ball #9/6
57 Synchro Pull Ups
57 Double Unders Each
57 Thrusters Synchro #20/15
57 Alternate Box Jump #60/50
57 Hang Power Snatch Synchro #20/15
57 Cal Bike Erg Each
57 Facing the Bar Burpees Synchro

G WOD – HEAVY MONDAY GYMNASTIC – 20.02.23 – “THREE TYPES”

MOBILITY & WARM UP

PARTNER ROWLING
Set 1
Row = 70m
Penalty = 3x Jumping Jacks
Set 2
Row = 100m
Penalty = Burpees
Set 3
Row = 80m
Penalty = Ring Rows
Set 4
Row = 110m
Penalty = Jumping Pull-ups
Set 5
Row = 90m
Penalty = 2x Alternating V-ups
Set 6
Row = 120m
Penalty = Strict or banded pull-ups

Rower must row as normally as possible and once they stop
rowing, they are done rowing. They must then watch the rower
continue to count up until it stops. Hopefully it stops on the right
number.

Once both partners have completed the rower and penalty, move
on the the next set.

SKILLS & SPEFIC WARM UP

Kipping – Pull Ups

CONDITIONING

“THREE TYPES”

EMOM 30
1 min. 3 Weighted Pull-ups
2 min. 5 Strict Pull-ups
3 min. 7 Kipping Pull-ups

Scaled Version

EMOM 24
1 min.8 Ring Row
2 min. 7 Jump Pull Ups

WG WOD – MONDAY 09.01.23 – “GOOD START”

MOBILITY & WARM UP

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

Kipping – Pull Ups

EMOM 12
odd: 5 Strict Behind the Neck Pull Ups
even: 40 sec KB Bottom up hold ( Alternate side )

CONDITIONING

“GOOD START”

5 Rounds For Time
20mt Mixed Rack Overhead Walking Lunges #2X24/16
25 Pull Ups

WMG WOD – BENCHMARK THURSDAY 25.08.22 – “HELEN”

MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)

1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)

1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
4 sets
6 pull-ups
6 single-arm KB front squats
– Alternate arms each set.
– Increase load across each set.

CONDITIONING
“HELEN”*
3 Rounds For time:
400mt run
21 KB swings #24/16
12 pull-ups

*compare to 9.11.21

GWM WOD TUESDAY 12.07.22 “HAPPY BIRTHDAY FIRST LADY”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups

MOBILITY & SKILLS
Hips -Hamstring – Low Back – Shoulders

CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 55 Minutes Time Cap
Buy in 55 Wall Ball Shots #9/6;
Then, 55 Rounds Of:
1 Pull Ups
1 Push-Up
1 Box Jump
1 Toe To Bar
1 Burpees
At The Top of 10 rounds: 55 Sumo Deadlift High Pull #20/15
At The Top of 20 rounds: 55 Push Press #20/15
At The Top of 30 rounds: 55 Kettlebell Swing #24/16
At The Top of 40 rounds: 55 Double Unders
Cash Out 55 Cal Row

MGW WOD – MONDAY 20.12.21 – BENCHMARK “PYRAMID DOUBLE HELEN”

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
4 sets
6 pull-ups
6 single-arm KB front squats
– Alternate arms each set.
– Increase load across each set.

CONDITIONING
“PYRAMID DOUBLE HELEN”
For time:
1,200-m run
63 KB swings #24/16
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups

Time Cap 25 minutes

Scaled:

For time:
800-m run
42 KB swings #16/12
24 pull-ups
600-m run
30 KB swings
16 pull-ups
400-m run
18 KB swings
8 pull-ups

WMG WOD – TUESDAY 09.11.21 – “HELEN”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“HELEN”*
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups

*compare to 26.08.20

WG WOD – MONDAY 07.10.21 – “FRAN WHO?”

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
Thrusters – Kipping

CONDITIONING
“FRAN WHO?”

For Time:
45 Thrusters, #43/30
45 Pull-ups