G WOD – WEDNESDAY 03.04.24 – ”CHOOSE THE RIGHT SIDE”
WARM UP
3 sets:
10 arm circles forward
10 arm circles backward
5 left-arm kettlebell presses
50-ft single-arm overhead kettlebell carry
5 right-arm kettlebell presses
50-ft single-arm overhead kettlebell carry
5 push-ups
1 wall walk
SKILLS & MOBILITY
Handstand Push Ups
5 pike push-ups, floor
5 pike push-ups, box
1:00 headstand hold practice
3 handstand push-up negatives
3-5 kipping handstand push-ups
Box Jump
10 alternating step-ups
5 vertical jump + lands
5 box jumps, slow
5 box jumps
5 box jumps, fast
1 set:
2 box jumps #60/50
2 handstand push-ups
4 box jumps
4 handstand push-ups
CONDITIONING
” CHOOSE THE RIGHT SIDE ”
AMRAP 9
2-4-6-8… etc.
Box jumps #60/50
Handstand push-ups
Post-workout:
For completion:
50 KB shoulder presses