WM WOD – THANKS GOD IT’S FRIDAY 27.10.23 – “MEASURE YOURSELF”
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Front Squat – Clea – Thrusters
On a 10:00 Clock:
3/4 sets Build Untill Workout Weight
1 power clean
1 squat clean
1 front squat
– Rest 1′ 30″ between sets.
CONDITIONING
“MEASURE YOURSELF”
7 rounds for max reps:
1:30 to accumulate:
1 power clean #61/43
1 squat clean
1 front squat
AMRAP Cal Ski Erg/Bike Erg/Row
1:30 rest
The three weightlifting movements are a Complex
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