MG WOD -THANKS GOD IT’S benchmark FRIDAY – 05.01.24 – “nicole”
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
Kipping Pull Up
EMOM 10′
5 Supinated Strict Pull Ups 30X0
Pose Running – Running Warm Up
CONDITIONING
“NICOLE ”
AMRAP 20
400 mt Run
then complete as many Pull-Ups as possible in a single set
Score is Pull Up
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