MGW WOD

MGW WOW – SATURDAY 15.06.19 – “SECOND CHANCE”

MOBILITY & WARM UP

6:00 Row
On the 2:00, 4:00, and 6:00, come off the Row to complete:
2 Spiderman + Reaches (each)
2 Walkouts
4 Wall Squats
4 Push 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
10 Superman Hold
10 Pausing Glute Bridges
10 Downward Dog Stretch

SKILLS & SPECIFIC WARM UP

Barbell Warmup(empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

3 Sets, for building to a WORK load:
3 Sets, building to a light load:
1 Hang Muscle Clean
1 Muscle Clean
1 Strict press +1 Push press + 1 Push Jerks

2 Rounds
20 Double Unders
3 Box Jump Over
4 Shoulder To Overhead

CONDITIONING

“THIRD CHANCHE”

SET #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Box Jump Overs #60/50
12 Shoulder To Overhead #35/25

Rest 5:00

SET #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Box Jump Overs #60/50
8 Shoulder To Overhead #43/30

Rest 5:00

SET #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Box Jump Over #60/50
4 Shoulder To Overhead #52/35

Score will be total reps of BJO and STO in each part.