road to spartan

MG WOD – THANKS GOD IT’S FRIDAY 26.01.18 – “ANNIE”

WARM UP
2 rounds
Run 200m or Row 250m
20m Bear Crawl
10m Inch worms
20 Squats
30 Jumping jacks
10 Superman hold

MOBILITY & SKILLS
10′ Dynamic Stretch

CONDITIONING
A) For Time
50-40-30-20-10 Cal Row
5-10-15-20-25 Push Ups
Time cap 15′

Rest 5′, Then

B) BENCHMARK WOD*
“ANNIE”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 08.09.2017

WMG WOD – WEDNESDAY 17.01.18

WARM UP
Light Kettlebell
40 Hand to Hand Swing
30 Alternate Clean & Press
20 Floor Press ( each side )
20 Halo
10 Boot Strappers

MOBILITY & SKILLS
Clean Warm Up – Press (Strict-Push-Jerk)

CONDITIONING
21 – 15 – 9:
Thrusters #43/30
Calories Row
Box Jump #60/50
Directly into…
15 – 12 – 9:
Hang Squat Cleans #43/30
Calories Row
Facing The Bar Burpees
Directly into…
12 – 9 – 6:
Clean & Jerk #43/30
Calories Row
Box Jump Over
Time Cap 20 minutes