G WOD – THURSDAY 21.11.2019- “ANONYMOUS”
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions
10 Alternating Samson Stretch
15 Sit Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
MOBILITY & SKILLS
– Spend 10′ to work on Kipping HSPU/C2B
CONDITIONING
“ANONYMOUS”
For Time & Reps for 20 minutes Time Cap
5-10-15-20-25 HAND STAND PUSH UPS
7-14-21-28-35 C2B
10-20-30-40-50 AB MAT SIT UPS