MGW WOD – BENCHMARK SATURDAY “LIFT MOVE WORK”
MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders
MOBILITY & SKILLS
CLEAN – MUSCLE UP
5′ MIN. SEARCH WEIGHT FOR CLEAN
CONDITIONING
“LIFT MOVE WORK”*
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
RX – Bar Muscle-ups / INT.- Pull Ups / BEG.- Ring Row
Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
RX – 30 Double Unders
8 Single-Arm DB Push Presses (Left) #22.5/15
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees
INT. – 20 Double Unders
6 Single-Arm DB Push Presses (Left) #22.5/15
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees
RX – 20 Single Unders
5 Single-Arm DB Push Presses (Left) #15/10
5 Single-Arm DB Push Presses (Right)
5 Lateral DB Burpees
*compare to 21.10.22
