G WOD – TUESDAY 10.10.23 – “CINDY SHAGGED”
WARM UP MOBILITY & WARM UP
AMRAP 8:
200 mt Run
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)
3 Sets:
100 mt Run
:10 Rest
:20 Burpee-to-target
:10 Rest
MOBILITY & SKILLS
Kipping – Butterfly – Pull Ups – Chest To Bar
ACCESSORY
PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar
CONDITIONING
“CINDY SHAGGED”
For Total Reps For As Long As Possible
Prior to 3:00, complete:
2 Box Jump #60/50
2 Pull-Ups
2 Box Jump Overs #60/50
2 Push Ups
2 Burpees Box Jump Overs #60/50
2 Air Squat
If athletes successfully complete the work within 3:00, they immediately earn an additional 3:00 to complete 4 reps of the movements. If this is done before 6:00, they earn an additional 3:00 to complete 6 reps of the movements. This pattern continues until the athlete fails to finish the prescribed work before the allotted time expires.
