candy wod

G WOD – MONDAY 23.12.19 – ”CANDY”

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

SKILLS & SPECIFIC WARM UP

BACK TO SCHOOL: Air Squats, Push Ups, Kipping

CONDITIONING

“CANDY”*

5 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats

BEGINNER OPTION

4 Rounds:
10 Jumping Pull Ups
20 Knee Push Ups
30 Air Squats

Time cap 20′

*compare to 02.09.19

G WOD – MONDAY 02.09.19 – ”CANDY”

SKILLS & SPECIFIC WARM UP

BACK TO SCHOOL: Air Squats, Push Ups, Kipping

CONDITIONING

“CANDY”

5 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats

BEGINNER OPTION

4 Rounds:
10 Jumping Pull Ups
20 Knee Push Ups
30 Air Squats

Time cap 20′

G WOD – MONDAY 18.12.17 – CANDY –

WARM UP
2 Rounds Not For Time
20m Bear Crawl
10 Push-Ups Hand Release
20m Crab Walk
10 Jump Squats
20m Burpee Broad Jumps
30 Mountain Climbers
400m Jog/500m Row

MOBILITY & SKILLS
“Back On Ramp”
Air Squat – Pull Ups – Push Ups

CONDITIONING – BENCHMARK WOD*
“CANDY”
5 Rounds for Time
20 Pull-Ups
40 Push-Ups
60 Air Squats
* compare to 19.06.17

ACCESSORY WORK
Perform 3 Rounds Not For Time, 3 minutes rest
Clean and Press – 10 reps
Bulgarian Split Squat -10 reps each leg
Bent Over Row -10 reps
Back Squat -10 reps
Barbell Ab Rollout -10 reps
Barbell Twist 10 reps