G WOD-BENCHMARK monday – road to murph – 13.05.24 – “CINDY”
WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Assault Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders
SKILLS & SPECIFIC WARM UP
“Back To The Basic”
Air Squat
3 sets:
:30 squat therapy
:30 rest
Push Up
1 set:
5 tempo push-ups (:02 down)
10 push-ups
Pull Up
1 set:
3 kip swings + 3 kips
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up + 2 kip swings
2 x 3 kipping pull-ups
CONDITIONING
“CINDY”*
AMRAP 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
*compare to 30.10.23
BEGINNER
AMRAP 20:
5 Jump Pull Ups
10 knee push-ups
15 air squats