MGW WOD -THANKS GOD IT’S FRIDAY 26.04.24 – “MANDATORY UNDER 45 SEC”
MOBILITY & WARM UP
1 set
1:00 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
:30 single-unders
1 set:
10 KB good mornings
10 down ups
:30 double-unders or single-unders
1 set:
10 BB good mornings
10 down ups
:30 double-unders or single-unders
SKILLS & SPECIFIC WARM UP
Double Unders
10 power jumps
5 double wrist flicks
10 jump + double wrist flicks
5 single-single-doubles
Deadlift
5 sets:
5 deadlifts
– Build in load to workout weight.
1 round:
7 double-unders
5 burpees
5 deadlifts
– Use workout movement variations and deadlift load.
CONDITIONING
” MANDATORY UNDER 45 SEC “
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts #102/83
– Rest 2:00 between rounds.
SCALE THE NUMBER OF DOUBLE UNDERS AND BURPEES TO STAY UNDER 45 SEC
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