MG WOD – hero WEDNESDAY 20.03.24 – “michael”
MOBILITY & WARM UP
Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Prisoner Good Morning
10 Alternating Samson Stretch
10 Scorpion Stretch
Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le
Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
:20 Scap Superman Hold
40m Side shuffle (change direction every 10m)
:20 Hollow Body Hold
SKILLS & SPECIFIC WARM UP
Pose Running – GHD Back Extension
CONDITIONING
“MICHAEL“
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
Beginner option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good-mornings
15-25 sit-ups