G WOD – MONDAY 19.02.24 – ”NEW BENCHMARK?”
WARM UP
EMOM 10 min
2 sets:
:45 single-unders
:30 narrow-stance squats
:20 hollow hold
:30 push-ups
:20 pike push-ups
SKILLS & MOBILITY
Handstand Push Ups
1 wall walk
:20 handstand hold
3 handstand push-up negatives
1-5 kipping handstand push-ups
5 min Practice kipping handstand push-ups
Toes To Bar
10 kip swings
3 kip swings + 3 big kips
5 lying knees-to-elbows
3 kip swings + 3 knees-to-elbows
5 Toes To Bar
Single leg squat
8 reverse lunges
8 hook-behind-heel squats
6 single-leg squats to a ball or box target
6 single-leg squats
1 set:
3 handstand push-ups
4 knees-to-elbows
6 single-leg squats
CONDITIONING
” NEW BENCHMARK? ”
AMRAP 10
4 handstand push-ups
8 toes to bar
12 single-leg squats