WM WOD – benchmark WEDNESDAY 07.02.24 – “open 19.1”
MOBILITY & WARM UP
2 Rounds
Start with a very Low Intensity and build in second round
15 Cal Light Row/Ski Erg/Assault Bike
20 Air Squats
20 Sit-Ups
10 Cal Row
5 Wallball Front Squats
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – wall Ball Shots
6 wall ball deadlift pull
6 wall ball deadlift high pull
6 wall ball front squats
6 push presses
6 wall ball thrusters
Row
2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1 sets at workout pace
19 Wallballs
19 Calorie Row
5 Wallballs
CONDITIONING
“OPEN 19.1”
AMRAP in 15 minutes
19 Wall Ball Shots #9/6
19 calorie Row
Read More