WOD @THEPROGRM - 4. April 2017

Warm Up (10 minutes):

 

Skipping practise

 

1) 100 Single Unders, double foot, single foot, focus on relaxed arms, wrists and good rhythm

2) 100 Double Unders, or alternating single/double unders for those who don’t have DUs yet

3) 30 Triple Unders for those who are already ace in DUs

 

Main Class (40 minutes)

 

A:

Skill Development Kipping Pull ups

 

1) Tabata hollow rocks / arch rocks:

2) Accumulate 1 min bar hang

3) Warm up kipping pull ups

4) Kipping pull ups: 3x max unbroken kipping pull ups, 1 min rest in between*

 

* Make sure you don’t rip your hands.

**Scale to ring rows

 

B:

20 min EMOM

Min 1: AMRAP strict HSPU (scale seated DB overhead press )

Min 2: Max cal Row

Min 3: AMRAP Wall Walks

Min 4: AMRAP Burpees

 

Accessory (10 minutes):

Unilateral work - Pistols development

 

4 rounds: (1 round is left and right leg. First do left leg top and bottom, then right leg top and bottom)

20 sec on - 20 sec off:

Top Pistol hold (straight leg out in-front while standing)

Bottom Pistol hold (foot should be off the floor)

Then: 3x10 alternating pistols

*Scale to sit 5 minutes in the bottom of the squat for those who can’t do pistols