MGW WOD -thursday 02.05.24 – “MUSCULAR CINDY”
MOBILITY & WARM UP
AMRAP 10
200-meter row
5 wall squats
5 scap pull-ups
10 alternating plank shoulder taps
5 kip swings
ROWING TEST
- Have athletes perform a 1-minute row test at a sustainable pace (24-27 spm) for calories
- Athletes who cannot complete 15 cal in less than 1:00 should reduce workout calories to 12/10
MOBILITY & SKILLS
PULL UPS
10 kip swings
3 kip swings + 3 kip
5 kipping pull ups
CONDITIONING
“MUSCULAR CINDY”
AMRAP 20
15/12 Cal Row
10 Strict Pull Ups
5 Floor Press #75% BW
POST WORKOUT (ACCESSORY)
EMOM 8:
5 Bent Arms BB Pullover #50% BW
Build in weight every round