MGW WOD –WAITING SEPTEMBER 11 – SATURDAY PARTNER WOD 14.10.23 “PICK A PACE”
1 Round
400 mt Easy Run
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Muscle Clean ( empty barbell )
300 mt Run Moderate
1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg ( empty barbell )
10 Power Clean ( empty barbell )
200 mt Run Fast
in 3/4 Sets minutes increase the weight on the bar to do First Round of Macho Man
CONDITIONING
“PICK A PACE”
AMRAP 40 MIN
800mt Run (Together) = 100 reps
Then:
5 Rounds of Macho Man (IGYG)
3 Power Clean #83/61
3 Front Squat
3 Push Jerk
Then:
2000mt Bike Erg (Together) = 100 reps
5 Rounds of Mary (IGYG)
5 Handstand Push Ups
10 Pistol Squats
15 Pull Ups
