MGW WOD – WEDNESDAY 08.02.23 – “HAVE A GOOD DAY”
MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run
1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run
SKILLS & SPECIFIC WARM UP
Clean
In a 4/5 sets Build your 3 Reps of Power Clean
1 Round
200m Run (Workout Pace)
10 Toes To Bar
1 Bearf Complex
CONDITIONING
“HAVE A GOOD DAY”
3 Rounds For Time in a 30 min TC
1000m Run
25 Toes To bar
3 Bear Complex* #52/35
Rest 2:00 between rounds
*BEAR COMPLEX
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
- Do all 5 movements to complete 1 repetition of the complex. Complete the complex 3 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round.
