WGM WOD

WGM WOD -WEDNESDAY 08.03.23 – “BETTER ALONE”

MOBILITY & WARM UP

AMRAP 8:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as a counterbalance)
10 Bent Over Snatch Grip Rows (Barbell)
30 High Knees
30 Butt Kickers

SKILLS & SPECIFIC WARM UP

KB Swing

3 Sets Each Partner:
10 Single-Arm KB Bottom Top Floor Press
/ Arm
10 Alternating KB Single-Leg
Deadlifts

2 Sets:
5 KB Swing
5 Up-Down Over
5 Cal Row

CONDITIONING

“BETTER ALONE”

10 Rounds For Time with a partner
15 KB Swings #24/16
15 Up-Downs Over KB
15/11 Calorie Row

Alternate full rounds with a
partner

WGM WOD -WEDNESDAY 14.02.23 – “COUNTDOWN”

PARTNER WARM UP

Set 1
A: 100m Jog + 5 Up-Downs
B: KB Hold at Side
Set 2
A: 100m Jog + 5 Up-Downs
B: KB Hold at Chest
Set 3
A: 100m Jog + 5 Up-Downs
B: KB Hold Overhead
Set 4
A: 10 Up-Downs
B: KB Goblet Squat Hold

SKILLS & SPECIFIC WARM UP

Set 1
swings.
3 Single-Arm KB Deadlift Left Arm
3 Single-Arm KB Swings Right Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 2
3 Single-Arm KB Deadlift Left Arm
3 Single-Arm KB Swings Right Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 3
3 Single-Arm KB Deadlift Left Arm
3 Single-Arm KB Swings Right Arm
5 Russian KB Swings
5 Up-Downs to Plate

CONDITIONING
“COUNTDOWN”

AMRAP 5
10 Alternate KB Snatch #24/16
10 Up-Downs to Plate #20/10

Rest 3:00
AMRAP 4
5 Single Russian KB Swings x side #24/16
10 Up-Downs to Plate #20/10

Rest 3:00
AMRAP 3
Max Cal Row

WGM WOD -WEDNESDAY 18.01.23 – “REVERSE PATTERN”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 600 mt Bike Erg
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP
Double Under – Clean

In a 10 min, build up to a heavier 1-rep squat clean.

CONDITIONING
“REVERSE PATTERN”

AMRAP 16:
6 Front Squats #70% of 1RM Squat Clean
9 Wall Walk
15 Cal Ski Erg/Assault Bike

“WGM SPECIAL WOD” – SATURDAY 24.12.22 – “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 2022 mt Run/Row/Ski

*compare to 24.12.21

WGM WOW – SPECIAL GUEST SATURDAY WOD 10.12.22 – “@ASTRO_LUCA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

CONDITIONING
“@ASTRO_LUCA”
EMOM 36
Minute 1: EXPEDITION 61. 10 Wall Ball
Minute 2: EXPEDITION 36. 6 Renegade Row Step Up Over
Minute 3: EXPEDITION 60. 10 Chest To Bar
Minute 4: SOJUZ -MS-13. 2×9 mt Sand Bag Bear Hug Carry
Minute 5: EXPEDITION 37. 6 Burpees Shuttle Run
Minute 6: SOJUZ TMA09M. 2 Wall Walk
Cash Out
2013 mt Row

WGM WOD – SATURDAY 29.10.22 “ALPHABET SOUP”

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

“ALPHABET SOUP”

every 7 mins x 5 rounds

A. 15 Deadlifts #BW

B. 12 HANDSTAND PUSH UPS

C. 15 Cal Row

D. 10 Front Squat #BW

E. 12 Toes To Bar

A B C D E

E D C A B

C D E A B

B A E D C

D B E C A

WGM WO – SATURDAY WEEKLY CHALLENGE 17.09.22 “300 TEARS”

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

SKILLS & SPECIFIC WARM UP

Wall Ball Clean – Wall Ball

CONDITIONING
“300 TEARS”

For Time with a partner
100 Wall Ball #9/6
100 Facing The Bar Burpees
100 Deadlift #50% 1 RM
every 2 minutes running 200 meters together

WGM WOW – SATURDAY 10.09.22 “PARTNER IN WOD”

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

“PARTNER IN ROW”

For Time-

Partner 1-8x Thrusters (95/65) 8x Bar Facing Burpees

Partner 2-Max Cal Row

-Accumulate 300 calories as fast as possible

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