MGW

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Trigger/Warm-up/Mobilise/Activate

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WOD

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1) Complete the following:

a) HSPU’s for max depth – 5-5-5-5-5

b) Dips for max load – 5-5-5-5-5

c) L-sit Pull-up’s – Max Reps – Max Reps – Max Reps

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Scores = Loads and Reps

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then…

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2) In teams of 3, AMRAP the following for 15 min:

100 DU’s (200 Singles)

AMRAP Box Jump Overs (61 cm / 51 cm)

AMRAP Thrusters (60 kg / 40 kg)

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* The athlete completing the DU’s set’s the time for the athletes on the other 2 movements. They AMRAP those movements for the duration that it takes the first to complete the DU’s. Once the 1st athlete finished, 1 moves to 2, 2 to 3 and 3 moves to 1.

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Score = Total Reps for Box Jump Overs and Thrusters

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then…

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3) Practice Pistols for 10 min

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Featured Image – The journey to master double unders, everyone goes through it.