W WOD –THURSDAY 25.02.21 – “DEADLIFT” W WOD –THURSDAY 25.02.21 – “DEADLIFT”
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W WOD

Home / Posts Tagged "W WOD"

Tag: W WOD

W WOD –THURSDAY 25.02.21 – “DEADLIFT”

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:
10 Wall Squat
5 Walkout
5 BB Good Morning
5 BB RDL

SKILLS & SPECIFIC WARM UP
DEADLIFT

CONDITIONING

“DEADLIFT ”
5-3-1-1-1-1-1
*Go every 2 minutes

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W WOD – MONDAY 15.02.21 – “PAINT BALL”

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:

10 Minute AMRAP of:
10 Push Ups
10 Wall Squat
10 Wall Ball Squat walkout
10 Wall Ball Push Press

SKILLS & SPECIFIC WARM UP

Floor Press (empty bar)
10 x push-ups
5 x pause bench press (pause at chest)
5 x bench press
Wall Balls
3 x air squats + 3 sec bottom hold
5 x air squats
5 x squat w/ wall ball
5 x wall ball push press
5 x wall bal

When finished have members perform 3-5 reps of the bench press at various loads up to
starting weight.
#25/15
#43/30
#55/35
#61/43
#72/55
#78/61
#82/70

CONDITIONING

“PAINT BALL”
AMRAP 12 Minutes:
5 Floor Press
12 Wall Balls, #9/6


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W WOW – SATURDAY – 06.02.21 – “POWER SNATCH”

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:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Barbell Warm Up – SNATCH

CONDITIONING

“POWER SNATCH”

3-3-3-2-1-1-1-1
*Lift Every 3 Minutes

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W WOD –THANKS GOD IT’S FRIDAY 29.01.20 – “DEADLIFT AND BENCH PRESS”

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:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
DEADLIFT-BENCH PRESS

CONDITIONING

“DEADLIFT AND BENCH PRESS”
Every 90″
Deadlift 1-1-1-1-1
5′ Min. rest
Floor Press 1-1-1-1-1

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W WOD – WEDNESDAY – 20.02.21 – “POWER CLEAN”

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 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING

“POWER CLEAN”
Every 3′ Min.
3-3-3-2-1-1-1-1

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W WOD – MONDAY 28.12.20 – “KB ASSASSINS”

MOBILITY & WARM UP

2 Rounds, Not for Time:
40 Jumping Jack
6 Plank March 
5 Walkouts
4 Plank Scap Retraction 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
40 Jumping Jack
:30s Cossack Squat 
:30s Warrior Squat 
:30s Samson Stretch
:30s Spiderman & Reach each side

CONDITIONING

“KB ASSASSINS”
7 – 14 – 21 – 14 – 7
Single Arm Kb Snatch
Single Arm Kb OH Squat
Single Arm Kb Suitecase Deadlift
American Swing

Rx 24/16

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W WOD – THURSDAY 17.12.20 – “DEAD MAN DO FRONT SQUAT”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Push Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Air Squat – Squat Therapy

CONDITIONING

“DEAD MAN DO FRONT SQUAT”

50 Rounds of 3 Seconds Works, Followed by 3 Seconds Rest of

Front Squat #52/35

Then

BRING SALLY UP BACK SQUAT #50%BW

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W WOD – MONDAY 07.12.20 – “HEAVY CLEAN”

MOBILITY & WARM UP

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
Clean Warm Up

CONDITIONING

EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor) #40%BW
Then:

CLEAN
Every 90 Sec
5-5-3-2-1-1-1*

*compare to 14.02.19

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W WOD – TUESDAY 26.11.20 – “ISABEL”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Push Ups
5 Inchworm
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
BURGENER WARM UP – SNATCH

CONDITIONING

In a 5′ in window

1 RM SNATCH (Any Style)

FOR TIME: Time Cap 10′

“ISABEL”*

30 Snatches      #61/43

*compare to 04.08.20

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W WOD – MONDAY 16.11.20 – “CROSSBONES”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP

Squat Therapy – Kb Snatch – Kb Swing

CONDITIONING

“CROSSBONES”
AMRAP 15′
5 Alternate Single Arm Kb Snatch #24/16
10 Single Arm Overhead Squats #24/16
15 American Swing #24/16

Read More

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  • WG WOD – THANKS GOD IT’S FRIDAY 05.03.21 – “HANDS UP AND DOWN”
  • WMG WOD –THURSDAY 05.03.21 – “STONKS”
  • GW WOD – WEDNESDAY 03.03.21 –”OPEN 17.1”

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