GW WOD – BENCHMARK monday 12.02.24 – “Amanda”
MOBILITY & WARM UP
3 sets:
:30 ring rows
:30 knee push-ups
:30 PVC pass-throughs
:30 air squats
SKILLS & SPECIFIC WARM UP
Muscle Up
:10 ring support hold
3-5 strict ring dips
3-5 false-grip ring rows
3 low ring muscle-up transitions
EMOM 3:
1-3 kipping muscle-ups or false grip chest-to-ring pull-ups,
OR
1 low ring transition
Snatch (use a PVC)
:20 setup hold
5 deadlifts to mid-thigh
5 muscle snatches
5 overhead squats
10 squat snatches
BUILD UP
1 set
5 empty bar squat snatches
3 sets:
3 squat snatches
*Rest 1:00 between sets.
**Build to workout load.
CONDITIONING
“AMANDA”
For time:
9-7-5:
Muscle-ups
Squat snatches #61/43
Scale to
For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches #43/30
Beginner
For time:
9-7-5:
Ring rows
Knee push-ups
Squat snatches (PVC)