WG WOd – BENCHMARK tuesday – 05.12.23 – “open 12.5”
WARM UP
2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Double Unders/45 SIngle Unders
20 Med-ball Strict Press
20 (10 Scap retraction + 10 Swing)
2 x Set 2
5 Strict Pull Ups / 10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
5 Strict Pull Ups / 10 Ring Rows
20 Med-ball Thrusters
SKILLS & SPECIFIC WARM UP
Thrusters – Chest to bar
6 Muscle Clean
6 Front Squat
6 Push Press
6 Thruster
Then:
3 round building in weight untill workout load and pace
3 thrusters
3 chest-to-bar pull-ups
CONDITIONING
“OPEN 12.5”
AMRAP 7:
3-6-9-12… etc.
Thrusters #43/30
Chest-to-bar pull-ups
*compare to 20.01.23
INT:
AMRAP 7:
3-6-9-12… etc.
Thrusters #35/25
Kipping pull-ups
BEG:
AMRAP 7:
3-6-9-12… etc.
Thrusters #20/15
Jumping chest-to-bar pull-ups
ACCESSORY POST WORKOUT
3 sets:
15 GHD sit-ups
Rest 1:00-2:00 between sets.
