MG WOD – tuesday 16.04.24 – “HOW FAST CAN YOU GO?”
MOBILITY & WARM UP
Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing
Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le
Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats
SKILLS & SPECIFIC WARM UP
Pose Running – Toes To Bar
EMOM 10′
5 Strict Toes To Bar
CONDITIONING
“HOW FAST CAN YOU GO? ”
5 sets:
On a 2-minute clock:
400-meter run
Complete as many knees-to-elbows as possible in the remaining time.
Rest 2 minutes between sets.
Score is Knee to Chest
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