Christmas Wod

“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

MGW WOD – WEDNESDAY 14.12.22 – “12 DAYS OF CHRISTMAS”

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

CONDITIONING
“12 DAYS OF CHRISTMAS”
For Time
1 Front Squat #35/25
2 Wall Ball #9/6
3 Clean & Jerk #35/25 NO DROP
4 Power Cleans #35/25 NO DROP
5 Power Snatches #35/25 NO DROP
6 Push Ups
7 Box Jumps #60/50
8 Sit Ups
9 Row/Ski Erg
10 Overhead Lunges #35/25 NO DROP
11 Double Unders
12 Burpees

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

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

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

*compare to 24.12.19

MGW WOD – SATURDAY 13.12.21 – “12 DAYS OF CHRISTMAS”

CONDITIONING
“12 DAYS OF CHRISTMAS”
For Time
1 Front Squat #35/25
2 Wall Ball #9/6
3 Clean & Jerk #35/25
4 Power Cleans #35/25
5 Power Snatches #35/25
6 Push Ups
7 Box Jumps #60/50
8 Sit Ups
9 Row/Ski Erg
10 Overhead Lunges #35/25
11 Double Unders
12 Burpees

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

MGW WOD – WEDNESDAY 23.12.20 – “CHRISTMAS WOD OUT ”

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 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-and Releas Push Up
R-ow
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 2020 mt Row/Run

WOW 241216 “CHRISTMAS WOD”

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

25 reps (for tomorrow is Dec 25) of each of the following:

For Time
C-leans #30/15
H-ang Power Snatch #30/15
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #30/15
T-hrusters #30/15
M-an-Makers # DB 2×15/7,5
A-ir squats
S-it Ups
Cash Out 2016 mt Row/Run