CHELSEA

G WOD – THURSDAY TEST 02.03.23 – “CHELSEA”

MOBILITY & WARM UP

AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP

10′ MIN. PRACTICE PULL UP

CONDITIONING
“CHELSEA“*

EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats

If you fall behind the clock,
keep going for 30 minutes and
see how many rounds you can
complete.

*compare to 13.10.22

G WOD – BENCHMARK THURSDAY 13.10.22 – “CHELSEA”

MOBILITY & WARM UP

AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP

10′ MIN. PRACTICE PULL UP

CONDITIONING
“CHELSEA“*

EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats

If you fall behind the clock,
keep going for 30 minutes and
see how many rounds you can
complete.

*compare to 05.05.22

G WOD – THURSDAY TEST 05.05.22 – “CHELSEA”

MOBILITY & WARM UP

AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP

10′ MIN. PRACTICE PULL UP

CONDITIONING
“CHELSEA“

EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats

If you fall behind the clock,
keep going for 30 minutes and
see how many rounds you can
complete.

G WOD 021216

Warm-up:
5 minutes Double -Unders Practice; Then 2 rounds
Run 200m
10 mt Inch Worms
20 mt Duck Walk
30 mt Bear Crawl
40 Jumping jacks
50 Mountain Climbers

Mobility & Skills
Squat Therapy – Kipping – Pull Ups

BENCHMARK WOD
“Barbara”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is total time to complete the workout.