mgw WOD – SATURDAY PARTNER WOD 09.09.23 –”grab your friends”
1 Round
400 mt Easy Run
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
300 mt Run Moderate
1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
200 mt Run Fast
in 8 minutes increase the weight on the bar to do 3 Heavy Shoulder Press from the floor.
CONDITIONING
“GRAB YOUR FRIEND”
AMRAP 30 MIN
1000 mt Run (Together) =100 reps
50 Burpees Pull Ups (change every 10 reps)
50 Push Press #52/35
50 Sand Bag Box Step Over #25 @60/50 (beginner: DB #15)
50 KB Swing #24/16 (beginner: russian)
