G WOD – THURSDAY 29.02.24 – ”FIND THE ERROR”
WARM UP
EMOM 10 min
:40 PVC pass throughs
:40 Alternating PVC overhead lunges
:40 PVC good mornings
:40 PVC overhead squats
:40 Ring Row
SKILLS & SPECIFIC WARM UP
Rope Climb
2 pull-to-stands
3 standing single-leg knee raises
3 hanging single-leg knee raises
2 bite-to-stands
1-2 rope climbs
GHD Sit Up
10 AbMat sit-ups
5 GHD knee extension
5 GHD sit-ups to parallel
10 GHD or AbMat sit-ups
Single Leg Squat
6 narrow stance squats
6 toenail spot pistols
6 foot wrap pistol squats
6 single-leg squats, slow OR 6 single-leg squats to a target
CONDITIONING
“FIND THE ERROR“
3 rounds for time:
4 Rope Climbs
12 GHD sit-ups
16 Single-Leg Lquats
Post-workout
Accumulate:
50 GHD hip extensions