WGM WOD -WEDNESDAY 27.09.23 – “BETTER THAN YESTERDAY”
WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 600 mt Bike Erg/400 Ski Erg
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Snatch Deadlifts, 5 Hang Muscle Snatch, 5 Snatch
SKILLS & SPECIFIC WARM UP
Snatch – Pull Ups
In a 10 min, build up to a heavier Triplet of Hang Power Snatch
1 Round not for Time #workout weight
9 Alternate DB Snatch #22.5/15
7 Pull Ups
5 Cal Ski Erg/Assault Bike
CONDITIONING
“BETTER THAN YESTERDAY”
AMRAP 16:
27 Alternate DB Snatch #22.5/15
21 Pull Ups
15 Cal Ski Erg/Assault Bike
