MGW WOD – SATURDAY PARTNER WOD 20.05.23 “MINDSET”
MOBILITY&WARM UP
1 Round
2 minute Machine X
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
2 minute machine X
1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
2 minute machine X
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“MINDSET”
6 ROUNDS FOR TIME
50 CAL MACHINE X
40 HR Push Ups
30 KB Snatch #24/16
20 Single Arm Split Stance KB Thrusters #24/16
10 Box Jump Over #75/60
-Rest 2 minutes Between sets-
In pairs of two, each divide calories Round 1&4 Row; Round 2&5 Ski Erg; Rounds 3&6 Assault Bike. A and B split reps as they please.
