WG WOD – RETEST MONDAY – 18.03.24 – “OPEN 24.3”
WARM UP
1 set:
:30 jumping jacks
10 air squats
10 shoulder presses (empty barbell)
1 set:
:30 up-downs
10 bent-over rows (empty barbell)
10 front squats
SKILLS & SPECIFIC WARM UP
Thrusters
6 kip swings
3 kip swings + 3 kips
3 kipping pull-ups
3 chest-to-bar pull-ups
1:00 bar muscle-up practice
THRUSTER BUILD-UP IN MINI SET
1 set:
5 thrusters
3-5 chest-to-bar pull-ups
1 set:
5 thrusters
1-3 bar muscle-ups
CONDITIONING
“OPEN 24.3“
For time, using a running clock:
5 rounds of:
10 thrusters #43/30
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters #61/43
7 bar muscle-ups
*Time cap: 15:00
INT:
For time, using a running clock:
5 rounds of:
10 thrusters #30/20
10 jumping chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters #43/30
7 chin-over-bar pull-ups
*Time cap: 15:00
BEG.
For time, using a running clock:
5 rounds of:
10 thrusters with a stick
10 bent-over rows #20/15
Rest 1 minute, then:
5 rounds of:
7 thrusters #20/15
7 push-ups
*Time cap: 15:00
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