MGW WOD -THANKS GOD IT’S FRIDAY 01.03.24 – “MAYBE IT WILL RAIN TOMORROW”
MOBILITY & WARM UP
4 sets:
Row, ski, or AirBike:
:30 easy pace
:20 moderate pace
:10 fast pace
:10 rest
2 sets:
:30 Samson stretch/leg
:30 up-downs
5 elbow-to-instep/leg
10 push-ups (on knees as needed)
10 step back lunges/leg
10 pike push-ups
1 set:
10 x shuttle runs (1= 10mt out and 10mt back)
SKILLS & SPECIFIC WARM UP
2-3 sets:
5 Barbell Floor Press
Find workout weight.
1 set:
6 alternating box step-ups, slow
Rest 1:00
6 alternating box step-ups, faster
Switch feet on top of the box.
1 round:
1 shuttle run (1 rep = 10mt down + 10mt back)
5 floor press
6 box step-ups
1 round with a partner:
5 thrusters, partner 1
5 thrusters, partner 2
100-meter run together
CONDITIONING
” MAYBE IT WILL RAIN TOMORROW “
AMRAP 12 min
5 shuttle runs
10 Barbell Floor Press #0.75 BW
20 box step-ups (51/61 cm)
Post-workout
4 sets:
:20 plank hold
:10 rest
:20 flutter kicks
:10 rest