WODs

2.5.20-"Mamba & Gigi"

02/05/2020

 


2.5.20

 

A. Conditioning

 

“Mamba & Gigi”

 

Complete as many rounds and reps as possible in 18 minutes of:

 

5 Ring Muscle-Ups

 

8 Power Cleans (185/125 lbs)

 

24 Box Jumps (30″/24″)

 

13 Burpees

 

The “Mamba” workout originally posted in April 2016 and celebrated the career of NBA legend Kobe Bryant. It was 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016. Today we add 13 burpees in honor of his 13-year-old daughter Gianna, and join the entire world in mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident.

 

Rest until relatively recovered, and then…

 

 

 

B.

 

Two sets of:

 

Bulgarian Split Squats x 8 reps @ 3010

 

immediately followed by…

 

Dynamic Bulgarian Split Squats x 12 reps @ 10X0

 

Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts

 

Ab Wheel Rollouts x 8 reps @ 2111

 

Rest 60 seconds

 

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.

 

 

 

Optional Accessory Work:

 

Ascending Ladder for 7 Minutes:

 

3 Strict Handstand Push-ups, 15 Abmat Sit-ups

 

6 Strict Handstand Push-ups, 15 Abmat Sit-ups

 

9 Strict Handstand Push-ups, 15 Abmat Sit-ups

 

12 Strict Handstand Push-ups, 15 Abmat Sit-ups

 

....

 

Increase by (3) SHSPU until time cap is reached.