WG WOW – wednesdaY – 24.01.24 – “FRAren”
WARM UP
2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Double Unders/45 SIngle Unders
20 Med-ball Strict Press
20 (10 Scap retraction + 10 Swing)
2 x Set 2
5 Strict Pull Ups / 10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
5 Strict Pull Ups / 10 Ring Rows
20 Med-ball Thrusters
SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Thrusters
5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster
Then:
2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10
CONDITIONING
“FRAREN“
For Time:
150 Thrusters #20/15
On the Minute
5 Pull-ups (start at 0:00)
POST WORKOUT
3×10 Strict Chin Up
Rest 1 min between