MGW WOD -THANKS GOD IT’S FRIDAY 21.01.22 – “TIME PRIORITY KELLY”
MOBILITY & WARM UP
Set 1:
:20 Leg Swings / Side
:20 Mountain Climbers
:20 Toe Touch + Jump
:20 Box Step-ups
Set 2:
• Make sure to lead all reps of the air squat.
:20 Alternating Lunges
10 Air Squats
:20 Hops in Place or Jumping Jacks
Set 3:
• Make sure to lead all reps of the med ball front squat
:20 Alternating Reverse
10 Medball Front Squats
:20 Box Jumps + Step Down
Set 4:
• Make sure to lead all reps of the Medball thruster
:20 Medball Ground to Overhead
10 Medball Thruster
:20 Box Jumps + Depth Drops
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – wall Ball Shots
3 Sets x 10 Unbroken Reps, increase weight or height each set up to workout
standards
CONDITIONING
“TIME PRIORITY KELLY”
5 ROUNDS FOR REPS
1:00 Max Distance Run (10 mt Shuttle Run)
1:00 Max Wall Balls #9/6
1:00 Max Box Jump Overs #60/50
- No extra time to transition between
movements. - Remind athletes that every 10m = 1 rep.
