WM WOD

WM WOD – THANKS GOD IT’S FRIDAY 04.12.20 – “PROFESSOR X”

MOBILITY & WARM UP

12 Minutes For Quality

30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH

CONDITIONING

“PROFESSOR X”

FOR TIME:
5 ROUNDS:
5 Power Snatch #61/43
50 Double Unders

WM WOD – TUESDAY 24.11.20 – “REVERSE FLASH” –

MOBILITY & WARM UP

10 minutes for quality
200 mt Run
10 Dynamic Squat Stretch
10 Alternating Samson Stretch
5 Upright Row #20/15

SKILLS & MOBILITY

Sumo Deadlift High Pull

1 Set: (at workout pace)
200m Run
8 Push Press
8 Sumo Deadlift High Pull

CONDITIONING

“REVERSE FLASH”

AMRAP 20 Min
400m Run
15 Push Press
15 Sumo Deadlift High Pull

Rx #45/35

Scaled #20/15

WM WOD – THANKS GOD IT’S FRIDAY 13.11.20 – “PENNYWISE”

MOBILITY & WARM UP

12 Minutes For Quality

30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Plate Ground to Overhead

SKILLS & SPECIFIC WARM UP
Burgener Warm up

CONDITIONING

“PENNYWISE”

AMRAP 12 Min
Max Effort Double Unders
E2MOM INCLUDING 0 MIN
6 Power Snatch #51/35

SCORE IS MAX DOUBLE UNDERS

WM WOD – TUESDAY 03.11.20 – “ARTHUR CURRY” –

MOBILITY & WARM UP

10 Minutes For Quality:

1 Minute Row
10 Plate Ground To Overhead #10/5
15 Sit-ups
20 Air Squats

Then: 1 Rounds of

Clean Warm Up

SKILLS & SPECIFIC WARM UP

1 Rounds:
9 Power Clean #workout weight
5 Bent Over Row
12/9 Cal Row

CONDITIONING

“ARTHUR CURRY”

For Time
30 Power Clean #61/43
45 Bent Over Row
60/40 Cal Row

Time Cap 18 minutes

WM WOD – TUESDAY 27.10.20 – SCREAM –

MOBILITY & WARM UP

8 minutes for quality
1 minute row (Start easy and build intensity each round) (OR Jog)
10 Dynamic Squat Stretch
10 Alternating Samson Stretch
5 Single Arm Kettlebell Thruster (light) (each side)

SKILLS & MOBILITY

1 Set: (at workout pace)
200m Run
10 Single Arm Dumbell Thrusters #22.5/15
200m Run

CONDITIONING

“Scream”

3 Rounds For Time
400m Run
40 Single Arm Dumbell Thrusters #22.5/15
400m Run

Rest 1/2 time of ruond

WM WOD – THANKS GOD IT’S FRIDAY 23.10.20 – “DARK SIDE”

MOBILITY & WARM UP

12 Minutes For Quality

30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)

SKILLS & SPECIFIC WARM UP
10′ min practice Double Unders

CONDITIONING

“DARK SIDE”

3′ Min on – 1′ Min off X 5 Rounds
12 Alt. DB Snatch #22.5/15
60 Double Unders
…In the remaining time MAX CAL. ROW

SCORE IS CAL. ROW

WM WOD – TUESDAY 13.10.20 – “NOT FOUND…”

MOBILITY & WARM UP

10 Minutes For Quality:

1 Minute Row
10 DB Swings (eye level)
15 Sit-ups
20 Air Squats

Then 2 Rounds

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

CLEAN WARM UP

2 Rounds:
100 Meter Run
5 Calorie Row
3 Squat Clean #Moderate weight

CONDITIONING

“NOT FOUND…”

5 Rounds:
5 Squat Clean #61/43
15/12 Cal Row
200 mt Run

WM WOD – THANKS GOD IT’S FRIDAY 02.10.20 – “WHOEVER DOES IT ALONE MAKES FOR THREE”

MOBILITY & WARM UP

12 Minutes For Quality

30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm up

CONDITIONING

“whoever does it alone makes for three”

“

1 rounds
400m run
20 Ground To Overhead #20/15
-Straight into-
2 Rounds
300m Run
15 Power Snatch #43/30
-Straight into-
3 Rounds
200m Run
10 Squat Snatch #52/40