Wall Climb

GM WOD – TUESDAY 04.09.22 – “OPEN 21.1”

MOBILITY & WARM UP
800 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:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Double Unders

CONDITIONING
“OPEN 21.1”*

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

WORKOUT 21.1 – FOUNDATIONS
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

*compare to 12.03.21

G WOD – TUESDAY 03.08.22 – “TABLE OF TWO”

WARM UP MOBILITY & WARM UP

AMRAP 8:
:30 Row, Bike, or Ski
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)

3 Sets:
:20 Row, Bike, or Ski
:10 Rest
:20 Burpee-to-target
:10 Rest

MOBILITY & SKILLS
Kipping – Chest To Bar Pull Up – Box Jump

ACCESSORY

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

CONDITIONING
“TABLE OF TWO”

AMRAP 12′
2-4-6-8…
Chest To Bar
Burpees Box Jump Over

G WOD – THANKS GOD IT’S FRIDAY 26.08.22 – ”GREEN LANTERN”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Scorpion Stretch
4) :30 Samson Stretch
5) :30 Downdog Toe Touch

SKILLS & SPECIFIC WARM UP
Handstand Push Ups
2 Sets:
3 Partial Wall Walks
5 Kneeling Push Ups + 5 Downdog Toe Touch

1 Round
5 Box Jump (or scaling option)
:10 Rest
:20 Handstand Hold
:10 Rest
5 Knee To Elbow
:10 Rest
5 Kneeling Push Up

CONDITIONING

“GREEN LANTERN”
AMRAP ’18
10 Box Jump #60/50
10 Handstand Push Ups
10 Toes to Bar
10 Hand Release Push Ups

G WOD – THANKS GOD IT’S FRIDAY 29.07.22 – ”RED LANTERN”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar – Handstand Walk

WALL WALK + HANDSTAND WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Downdog Toe Touch

2 Round
:20 Chest-to-Bar Pull-ups (or scaling option)
:10 Rest
:20 Handstand Walk (or Wall Walk)
:10 Rest

CONDITIONING

“RED LANTERN”
For Time:
21-15 – 9 – 6 – 3
Chest-to-Bar Pull-ups

Complete 7.5m handstand
walk after each set of pull-ups or 3 Wall Walk

G WOD – MONDAY 18.07.22 – “HAVE A NICE DAY”

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

3 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

SKILLS & MOBILITY

10 minute HSPU

CONDITIONING

“HAVE A NICE DAY”*

3 Rounds for Time ( Time Cap 15′ )
9 Wall Climb
15 Burpees
21 Box Jumps 60/50

rest 3 minute then:

Bring Sally Up Push Up Test

*compare to 12.06.20

GW WOD – WEDNESDAY 16.09.21 –”EVERY HEAD DOWN”

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
Kettlebell swing – Wall Walk

CONDITIONING

“EVERY HEAD DOWN”

5 Rounds for Time:
5 Wall Walks
15 Kettlebell Swing #24-16

GW WOW – SATURDAY 18.07.20 –“BREAKING”

MOBILITY & WARM UP
10 Judo Push Ups
20 Air Squat
40 Double Unders
20 Sit Up
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP

BURGENER WARM UP

2 Rounds

6 Toe To Bar + 4 Deadlift + 2 Wall Climb

CONDITIONING
“BREAKING”
5 Rounds For Time:
15 Toe To Bar
10 Deadlift #90/70
5 Wall Climb

G WOD – THANKS GOD IT’S FRIDAY 12.06.20 – “HAVE A NICE DAY”

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

“HAVE A NICE DAY”

3 Rounds for Time ( Time Cap 15′ )
9 Wall Climb
15 Burpees
21 Box Jumps 60/50

rest 3′ then:

BRING SALLY UP PUSH UP TEST

G WOD – TUESDAY 18.02.20 “BAT 21”

WARM UP
5 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
15 Cal Row
4 Inch Worms

MOBILITY & SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“BAT 21”*
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′

*COMPARE TO 23/05/19

G WOD – MONDAY 29.07.19 – ”BAT 21”

MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP
Work 10′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“BAT 21”*
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′

*compare to 23.05.19