gW WOD – TUESDAY 18.07.23 – “HOT STUFF”
MOBILITY & WARM UP
3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 3 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Deadlift – Handstand Push Up
In a 10 minute clock
Build to a heavy 3 Deadlift
CONDITIONING
“HOT STUFF”
5 RFT
10 Chest To Bar
10 Deadlift #102/80
2-4-6-8-10
Handstand Push Ups