Mw WOD – SATURDAY PARTNER WOD 17.02.24 –”THE ESCAPE OF THE DEAD HORSE”
MOBILITY & WARM UP
Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)
Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups
SKILLS & SPECIFIC WARM UP
Deadlift – Box Jump
in 8 minutes increase the weight on the bar to do 3 repetitions with the training load
1 Round at workout weight
3 Deadlift
6 GHD Sit Ups
9 Step Ups
CONDITIONING
“THE ESCAPE OF THE DEAD HORSE”
10 Alternating Rounds with a Partner
While A perform 400 mt Run;
B Perform Amrap:
6 Deadlift #1.2 BW
12 Weighted GHD Sit Ups #9/6
18 Weighted Step up Over #22.5/15 @60/50
- RX: #1.2 BW
- INT: #BW / BW GHD
- BEG: #.8 BW / 12 Weighted Aternate V-Ups