GW WOD 270617
WARM UP
2 minutes of Single or Double Unders
Then, 2 rounds of
20m Walking
Lunge
10 Knees to elbows
30 Mountain climbers
MOBILITY & SKILLS
Hamstring – Low Back – Hips – Deadlift
CONDITIONING
For Time
21 – 15 – 9
Box Jump #60/50
Deadlift # 1.2 BW
ACCESSORY WORK
Superset 1:
Seated Arnold press 3×10-12
Barbell curl 3X10-5-5
Tri-set 1: 3×10-12 each, use same bar weight for all 3 moves
Barbell upright row
Barbell curl
Barbell skullcrushers
Superset 2:
Seated alternating dumbbell curls 2×10/arm
Seated dumbbell side laterals 2×10-12
Superset 3:
Dumbbell rear delt flyes 2×10-12
Triceps pushdown 2×12-15
