Curtis P’s Wod

MGW WOD – SATURDAY WEEKLY CHALLENGE 30.04.22 “CURTIS P IT’S A GOOD IDEA””

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

3 Rounds
10 cal Row (Workout Pace)
1 Curtis P (Workout Load)
3 Toes To Bar

CONDITIONING
“CURTIS P IT’S A GOOD IDEA”
Partner Wod
Buy in 100 cal Row
Then:
2-4-6-8-10-8-6-4-2
Curtis P #43/30
6-12-18-24-30-24-18-12-6
Toes To Bar
Then:
Cash Out 100 Synchro Burpees

One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

W WOD 110517

WARM UP
Warm-up: kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side

MOBILITY & SKILLS
Hamstring – Hips – Shoulders – Press ( Strict – Push – Jerk )

CONDITIONING
A) “OH NO CURTIS P”
For Time
100 Curtis P’s #50/30
One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press.

Rest 3′

B) Bring Sally Up
“Squat Test”

WM WOD 190417

WARM UP
5′ Practice Double Unders, then
2 Rounds of:
20mts Bear Crawl
20 Jumping Jacks
20 Walking Lunges
20 Sit Ups

MOBILITY & SKILLS
Clean warm Up – Press (Strict-Push-Jerk)

CONDITIONING
For Time
100 Curtis P’s #43/30**
20 Double Unders at the top of each minute

Do 20 DU every minute, including at the start of the WOD, before continuing the barbell work.
If the minute clock beeps during a repetition the athlete will complete their rep and then start their 20 Double Unders.

**One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press.