MGW WOD – BENCHMARK MONDAY 25.03.24 – ”JACKIE”
MOBILITY & WARM UP
AMRAP 10
200-meter row
5 wall squats
5 scap pull-ups
10 alternating plank shoulder taps
5 kip swings
ROWING TEST
- Have athletes perform a 1-minute row test at a sustainable pace (24-27 spm).
- Athletes who cannot complete 250 meters in less than 1:15 should reduce workout distance to 750 meters, or less if needed.
MOBILITY & SKILLS
Thrusters
6 full grip front squats
6 wide-stance push presses
6 thrusters
6 cycled thrusters
PULL UPS
10 kip swings
3 kip swings + 3 kip
5 kipping pull ups
CONDITIONING
“JACKIE”*
FOR TIME
1000 mt Row
50 Thrusters #20/15
30 Pull Ups
*compare to 10.08.23
POST WORKOUT
EMOM 8:
2 push presses
Build to a heavy set of 2 reps.