WG WOD -THANKS GOD IT’S hero FRIDAY 24.11.23 – “GRUBER”
MOBILITY & WARM UP
3 sets:
:30 single-unders
10 single-arm DB deadlifts, right
10 single-arm DB deadlifts, left
10 single-arm shoulder presses, right
10 single-arm shoulder presses, left
SKILLS & SPECIFIC WARM UP
Handstand Progression:
2x :30 shoulder taps
2x :30 shoulder taps in pike
2x :30 One Leg Pike Push Ups
2x :30 Handstand Hold
DB Snatch Progression:
2x :30 shoulder taps
2x 8 BB deadlift + shrugs
2x 8 BB hang deadlift high pulls
2x 8 BB power snatches
2 sets:
4 Power Snatches (increase Load)
4 Handstand Push Ups
CONDITIONING
“GRUBER”
For time in 10 min Time Cap
10-8-6-4-2
Power Snatch #52/35
Facing The Bar Burpees
Cash Out
30 Handstand Push Ups
Post-workout:
EMOM 8
:20 L-Hang Hold