MGW WOD -WEDNESDAY 26.07.23 – “OUTBOARD”
MOBILITY & WARM UP
1 set
2:00 Row, bike, ski, or run
10 mt Shuffle Side Walk x Side
30 sec Bent Knee Hollow Hold
5 Pancake 3 Way Reach x each position
1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders
1 set:
10 KB good mornings
10 box step-ups #60/50
:20 double-unders or single-unders
SKILLS & SPECIFIC WARM UP
Kb Swing
10′ min Practice on Double Unders
2 round:
Run 200 m
10 mt Bear Crawl
10 Russian KB swings
CONDITIONING
“OUTBOARD”
3 rounds for time
1000 mt Row
30 mt Bear Crawl
30 KB Swings #24/16
