GW WOW – SATURDAY 26.02.22 –”OPEN 22.1”
WARM UP:
Set 1:
Every 2:00 for 4 sets:
:45 jump rope
Set 1 | :45 inchworm + push-ups
Set 2 | :45 air squats
Set 3 | :45 burpees
Set 4 | :45 overhead squats (PVC)
Set 2:
1 set:
10 hip crossovers
10 leg swings/leg
10 dive-bomber push-ups
10 alternating Spiderman stretches
10 alternating Samson stretches
10 Cossack squats
10 slow calf raises/leg
Set 3:
On a 3:00 clock:
:15 jumping jacks
:15 mountain climbers
:15 up-downs
:15 high knees
:20 toy soldiers
:20 lunges
:20 push-ups
:30 air squats
:30 burpees
SKILLS & SPECIFIC WARM UP
Box Jump – DB Snatch – Wall Walk
1 set:
10 box jumps
5 single-arm DB deadlifts/arm
10 slow shoulder taps
1 set:
5 box jumps + step-down
6 alternating DB hang snatches
2 partial wall walks (slow)
2 sets:
1 wall walk
6 alternating DB snatches
8 box jump-overs
CONDITIONING
“OPEN 22.1“
AMRAP 15:
3 wall walks
12 alternating DB snatches #22.5/15
15 box jump-overs #60/50
