the girl

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

WG WOD – MONDAY 25.02.19 – “REBELLION”

MOBILITY & WARM UP

10′ Banded stretch arounds trouble area, steadily ramping intensity on the rower through the rounds:
24/21 Calorie Row + 24 AbMat Sit-Ups
20/15 Calorie Row + 5 Scap Retractions, 3-5 Strict Pull-Ups, :20s Deadhang Hold
16/12 Calorie Row + :30s Spiderman and Reach
12/9 Calorie Row + :30s Walkouts
8/6 Calorie Row + :30s Wall Squats

Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts

SKILLS & SPECIFIC WARM UP

Snatch – Snatch Warmup
2 Sets, building slightly between with light loads (~30-45% of 1RM):
3 Snatch Grip Deadlifts
3 Hang Muscle Snatches
3 Push Jerk
3 Hang Power Snatches
(short break)
3 Power Snatches

At low intensity, walking pace throughout, 3 rounds building in load (while reducing repetitions) on the power snatch:
5-3-1 Power Snatches + 3 Chest To Bar“

CONDITIONING

“REBELLION”
In a 12 Minutes Time caps
5 Snatches (Touch & Go) #50/30
6 Chest To Bar

GW WOD – THURSDAY 21.02.19 – “Give It a Go”

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
Clean
Clean Warm Up (empty barbell)
5 Deadlift + 5 Deadlift High Pull
5 Hang Muscle Clean + 5 Hang Power Clean
3 Hang Squat Clean + 3 Squat Clean 2 Rounds: 2 Floor Press + 4 Toes To Bar + 3 Squat Clean + 5 Box Jumps

CONDITIONING In a 12 minutes Time Caps, 5 Rounds For Time 3 Floor Press 80-% BW 10 Toes To Bar 5 Squat Clean 80-% BW 10 Box Jump #60/50

WG WOD -THANKS GOD IT’S FRIDAY 08.02.19 – “FRAN”

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

W WOD – THURSDAY 21.12.17 – “LINDA”

WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Push Ups Hand Release
30 Squats
20 Butterfly Sit Ups
10 Superman hold

MOBILITY & SKILLS
Dynamic stretch – Clean Warm up

CONDITIONING
“LINDA”
For Time
10-9-8-7-6-5-4-3-2-1
Deadlift #1.5 BW
Bench Press # BW
Clean #3/4 BW

Start with deadlifts and continue with bench presses and squat cleans. Repeat until you finish all reps from 10-1.

Scaled version:
Choose appropriate weights so you can safely complete all 10 rounds

ACCESSORY WORK
Standing halo (using a weight plate) 3×10 each direction
Barbell rollout 3×10-12
Barbell Russian twist 3×20
Barbell good mornings 3×15