WG WOD – MONDAY 04.04.22 –”WILL YOU MAKE IT?”
WARM UP
Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands
Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)
Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows
SKILLS & SPECIFIC WARM UP
Back Squat – Kipping – Chest To Bar
2 Rounds
5 Deadlift Empty Barbell
5 Hang Power Cleans
5 Push Press or Jerk
5 Behind the Neck Strict Press
5 Back Squat
In a 7:00 Clock:
Build to a heavy Back Squat Double
this bar should come from the floor and be heavier than what the
athlete is using in the workout.
CONDITIONING
“WILL YOU MAKE IT?“
For Time:
21 Back Squats (body weight)
15 Chest to Bar
15 Back Squats
9 Chest to Bar
9 Back Squats
6 Chest to Bar
