WGM WOD

WGM WOD – SATURDAY TEAM WOD 08.01.22 “CIAO CIAO 2021; WELCOME 2022!”

MOBILITY & WARM UP
600mt run jog

then:

On a 8:00 clock:
5 leg swings/side
10 shoulder taps in the plank position
5 toe touch + jump
5 handstand kick-ups or kick-up attempts
5 sit-ups

Then:

10 sets
5 burpees over partner

SKILLS & SPECIFIC WARM UP

Deadlift

CONDITIONING

“CIAO CIAO 2021; WELCOME 2022!”

31min Partner AMRAP

0:00-16:00

“CIAO CIAO 2021”

12 Deadlifts #1,2 BW

20 Syncro T2B

21 Cal. Assault Bike

16:00-31:00

“WELCOME 2022”

20 Dual DB Man Makers #2×22/15kg

22 Cal. Row

*Split reps however desired

“SPECIAL WOD” – THANKS GOD IT’S FRIDAY 24.12.21 – “MERRY WOD”

MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 21/15 Calorie AirBike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:

CONDITIONING
“MERRY WOD”*
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2021 mt Run/Row/Ski

*compare to 24.12.19

WGM WOD -THANKS GOD IT’S FRIDAY 03.12.21 – “EVA HAS SOMETHING WRONG”

MOBILITY&WARM UP

5′ Easy Jog
20 PVC Shoulder Dislocation
10 Alternate Spiderman & Reach
5 Dynamic Squats
30 sec Pigeon Pose each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts HP

SKILLS & SPECIFIC WARM UP

Kb Swing – Kipping – Chest To Bar

CONDITIONING

“EVA HAS SOMETHING WRONG”

For time:

3 Rounds For Time

30 Kettlebell Swings #24/16

30 Chest to Bar Pull-Ups

600 mt Run

WGM WOD – SATURDAY TEAM WOD 20.11.21 “SŁOWIK”

MOBILITY & WARM UP
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“SŁOWIK”

AMRAP (with a Partner) in 26 minutes

26 Sand Bag Shoulder-to-Shoulder #30/20 / Toes-to-Bars

2,500 meter Row

20 Sand Bag Bear Hug Squats #30/20 / Pull-Ups

80 Burpees Over Odd Object (shared)

Wear a Weight Vest #9/6

On a 26-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. One round consists of Partner A working on the 26 Odd Object Shoulder-to-Shoulder while Partner B works on the 26 Toes-to-Bars (switch as necessary). Then perform the 2,500 meter Row together. Then Partner A works on 20 Odd Object Squats while Partner B works on 20 Pull-Ups (switch as necessary). Finally, 80 Burpees Over Object (split between partners, one working at a time).

WGM WOD -THANKS GOD IT’S FRIDAY 17.09.21 – “RAPIDASHER”

MOBILITY&WARM UP

4 Rounds

400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Deadlift – Sumo Deadlift

CONDITIONING

“RAPIDASHER”

5 x 3min AMRAP
1 Sumo DL, 225/155 lbs
5 Push-ups
100m Run
*Rest 1 min between
each AMRAP

WGM WOD– MONDAY 06.09.21 – “21.15…RUN”

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
10 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope

SKILLS & SPECIFIC WARM UP
Shoulder Press – running warm Up

CONDITIONING
“21.15…RUN”

For time:
21-15-9
Shoulder Press #43-30
Broad Jumps
then
800m Run

WGM WOD -THANKS GOD IT’S FRIDAY 03.09.21 – “ESCALADER”

MOBILITY&WARM UP

3 Rounds

400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

CONDITIONING

“ESCALADER”

For time:
3 rounds
7 Hang Power Snatch #43/30
10 Sit-ups
then
100 Double Unders
then
3 rounds
7 Hang Squat Snatch #43/30
10 T2B

WGM WOD – WEDNESDAY 18.08.21 – “10:5”

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope

SKILLS & SPECIFIC WARM UP
Push Jerk

CONDITIONING
“10:5”

10 Rounds for Time:
5 Push Jerk #60-40
5 Box Jump Over #60-50
5/4 Cal Row

WGM WOD – WEDNESDAY 28.07.21 – “FIFTY…”

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

CONDITIONING
“FIFTY…”

For Time:
50 SDHP #43-30
50 Sit-ups
50 Box Jump Overs #60-50
800m Run

WGM WOD -THANKS GOD IT’S FRIDAY 25.06.21 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 53 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 53 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN