MW WOD – HERO TUESDAY 30.04.24 – ”MANION”
MOBILITY & WARM UP
1 set:
400-meter run (easy pace)
20 mt down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-meter run (moderate pace)
3 sets:
10 alternating scorpion stretches
10 alternating walking lunges
10 alternating shoo the turtles
1 set:
400-meter run (fast/stride)
SKILLS & SPECIFIC WARM UP
Back Squat
3 sets:
10 Back Squats
100-meter jog
Build in weight every rounds
CONDITIONING
“MANION”
7 rounds for time of:
Run 400 meters
29 back squats #61/43
Intermediate option:
5 rounds for time of:
Run 400 meters
29 back squats #52/35
Beginner option:
4 rounds for time of:
Jog 400 meters
29 back squats #20/15