PULL UPS

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

G WOD – THURSDAY 22.10.20 – “DR. BANNER”

MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

SKILLS & SPECIFIC WARM UP

15′ Handstand Push Up

CONDITIONING

“DR. BANNER”

For Reps for 20 Minutes Time Cap
Buy in 100 AB-Mat Sit Ups
Then:
3 Pull Ups
3 Push-Up Hand Release
3 Box Jump
3 Pike Pushups feet on box
3 Inverted Burpees
Add 3 reps Every Rounds

WMG WOD – WEDNESDAY 30.09.20 “JACKIE”

MOBILITY & WARM UP
300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
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 Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups

CONDITIONING

“JACKIE”*
For Time:
1000mt Row
50 Thruster #20/15
30 Pull Ups

*compare to 07.02.20

GWM WOD – WEDNESDAY 23.09.20 – “YOU DECIDE OR NOT”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps

SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press

CONDITIONING
“YOU DECIDE OR NOT”
In a 20 miutes Time caps 5 Rounds For Time
15 Pull Ups
21 Kb Swing #24/16
15 Box Jump Over
400 mt Run

WG WOD – SATURDAY 08.08.20 – “PING PONG PT.2”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 10 Barbell RDL
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Squat Terapy- Hand Stand Push Ups

CONDITIONING

CONDITIONING
“PING PONG PT.2”
EMOM 20 MINUTES
A1 Back Squat #50% BW
A2 Clapping Push Ups
B1 Reverse Lunges #50% BW
B2 Strict Hand Stand Push Ups

A is 10 minutes – Switching between A1 and A2 each minute
B is 10 minutes – Again switching between B1 and B2 each minute

G WOD – THANKS GOD IT’S FRIDAY 31.07.20 – ”LEAVE OR DOUBLE”

MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

CONDITIONING

“LEAVE OR DOUBLE”

AMRAP 20 Min
5 strict Pull Ups
10 Push Ups
15 Air Squats
10 strict Pull Ups
20 Push Ups
30 Air Squats
20 strict Pull Ups
40 Push Ups
60 Air Squats

continue the pattern until the end of the 20 minutes

MG WOD – SATURDAY 25.07.20 – “DON’T STOP THE MUSIC”

WARM UP
3 Rounds Of:
30 KB SWINGS (LIGHT WEIGHTS)
20 HOLLOW BODY ROCKS
10 SPIDER-MAN & REACH (EACH SIDE)
5 SCAP RETRACTION

MOBILITY & SKILLS
PRACTICE OF T2B-DU

CONDITIONING
“DON’T STOP THE MUSIC”

AMRAP in 20 minutes
Continue until 4 minutes:
50 Double-Unders
25 Toes-to-Bars
5 Burpee Pull-Ups
If completed before 4 minutes, continue until 8 minutes:
50 Double-Unders
20 Toes-to-Bars
10 Burpee Pull-Ups
If completed before 8 minutes, continue until 12 minutes:
50 Double-Unders
15 Toes-to-Bars
15 Burpee Pull-Ups
If completed before 12 minutes, continue until 16 minutes:
50 Double-Unders
10 Toes-to-Bars
20 Burpee Pull-Ups
If completed before 16 minutes, continue until 20 minutes:
50 Double-Unders
5 Toes-to-Bars
25 Burpee Pull-Ups
Athlete’s score will be the number of reps completed.
COMPARE TO 26-11-2019

WM WOD -TUESDAY 25.02.2020 – “FRAN”

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
Front Squat – Push Press
Round 1:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up

CONDITIONING

“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30

*compare to 23.08.19

GW WOD – THANKS GOD IT’S FRIDAY 20.12.19 – “SAM”

SKILLS & SPECIFIC WARM UP
Clean Warm Up
Round 1:
3 Power Clean
8 Sit Ups
4 Pull-Ups
3 Wall Ball

Round 2 – Same repetition scheme as round 1, but now with working load:
3 Power Clean
8 Sit Ups
4 Pull-Ups
3 Wall Ball

CONDITIONING

“SAM”
AMRAP 12′
6 Power Clean #61/43
22 Sit Ups
10 Pull-Ups
16 Wall Ball #9/6

GW WOD – TUESDAY 10.12.19 – “FRAN PLAYS BALL”

MOBILITY & WARM UP

3 Rounds:
60s Row/Bike/Ski
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats

SKILLS & SPECIFIC WARM UP
Kipping – Push Press

CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #43/30
Pull Ups
Time cap 15′
compare to 26.10.18