GWM WOW – SATURDAY WOD 06.08.22 “ WESLEY’S WOD”
MOBILITY & WARM UP
Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges
Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5
Set 3
200 mt Run (Fast pace)
20 Burpees
20 Push Press (empty barbell)
Set 4
200 mt Run (Fast pace)
10 Thrusters #50% workout weight
6 Squat Clean
MOBILITY & SKILLS
Clean Warm Up – Hand stand Push Up
CONDITIONING
“WESLEY’S WOD”
- For Time (with a Partner)
- Buy-In:
- 56 Box Jump-Overs #60-50
- Then, 22 rounds of:
- 5 Handstand Push-Ups
- 27 Double-Unders
- 3 Power Cleans #52.5-35
- Cash-Out:
- 1,108 meter Run
