GW WOD

GW WOW – SATURDAY 08.06.19 – TRAIN WITH A COACH “Gut Check”

NO CLASS TODAY AT 10.30, WE TRAIN ONLY AT 13.30

MOBILITY & WARM UP

6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
2 Spiderman + Reaches (each)
2 Walkouts
4 Scap Retractions
4 Strict Pull-Ups

This in effect is three sets on the Row. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast.

2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
:15s Handstand Hold Stretch 1 Set:
1:00 Thoracic Opener (Barbell) – Video

3 Sets, with the first being with an empty barbell:
5 Muscle Snatches
5 Snatch Grip Push Jerks
Free to increase slightly for rounds two and three.

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

Round 1:
:30 sec Row, directly into:
2 Rounds:
5 Toes to Bar
4 Box Jump Overs
3 Power Snatches (first weight)

Round 2:
12/9 Calorie Row directly into:
2 Rounds:
3 Toes to Bar
2 Box Jump Overs
1 Power Snatch (third weight)

CONDITIONING

“Gut Check”

For Time:
75/50 Calorie rOW
… Directly into:
21-18-15:
Toes to Bar
Box Jump Overs
Power Snatches*

Round 1 Barbell – 35/25
Round 2 Barbell – 43/30
Round 3 Barbell – 52/35