WGM WOD

WGM WOD – AND WHAT WE HAVE FORGOTTEN…27.06.22 – “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
Clean – Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 54 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: 54 cal Row

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

MGW WOD – THURSDAY 12.05.22 – “LIFT MOVE WORK”

MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders

MOBILITY & SKILLS
CLEAN – MUSCLE UP

5′ MIN. SEARCH WEIGHT FOR CLEAN

CONDITIONING
“LIFT MOVE WORK”

On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean

Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups

Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) #22.5/15
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

WGM WOD – SATURDAY WEEKLY CHALLENGE 23.04.22 “MIAGI”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow 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
5 Waiter Squats (each side)

CONDITIONING

“MIAGI”*

For Time

50 Deadlifts #61/43

50 Double Kettlebell Swings #24/16

50 Push-Ups

50 Clean-and-Jerks #61/43

50 Pull-Ups

50 Kettlebell Taters #24/16

50 Box Jumps #60/50

50 Wall Climbs

50 Knee-to-Elbows

50 Double-Unders

*compare to 08.10.16

WMG WOW – SATURDAY 09.04.22 – “HAPPY BIRTHDAY CRAZY HULK”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow 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
5 Waiter Squats (each side)

CONDITIONING

“HAPPY BIRTHDAY CRAZY HULK”

For Time:
53 Kb Hang Clean and Jerks #24/16
53 x10mt Shuttle Sprint 53 Pull Up
53 Single Arm Kb Thrusters #24/16
53 Cal Row
53 Box Jump Over #60/50 Every 53 Reps 5 D-Ball over The Shoulder

MGW WOD – SATURDAY TEAM WOD 26.03.22 “BRUUUUM”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Thrusters

CONDITIONING
“BRUUUUM”

AMRAP 35′: I Go You Go
2 Power Snatches #60/43
4 Power Cleans #60/43
6 Burpees
30 Double Unders

WGM WOD – SATURDAY TEAM WOD 05.02.22 “31 HEROES”

MOBILITY & SKILLS
Thrusters

CONDITIONING
“31 HEROES”

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

8 Thrusters #70/50

6 Rope Climb or Burpees Pull Ups

11 Box Jumps #75/60

While Partner B performs:

400 meter Sandbag Run #25

Partners switch after each Run.

WGM WOD – SATURDAY TEAM WOD 29.01.22 “FOREVER FAT”

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

“FOREVER FAT”

For Time with a partner,

100 Cal Row – Partner Hold In Hang Position Fatbar #50/30

100 One – Legged squat Alternating – Partner Hold In Overhead Position Fatbar #50/30

100 Alternate Kb Snatch #24/16 – Partner Hold In Front Rack Position Fatbar #50/30

100 Cal Row – Partner Hold In Hang Position Fatbar #50/30

While A works, B remains in hold position. If the bar falls, A stops the movement or switches with the partner

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