WOD @theprogrm - 07. April 2017

 

Warm Up (10 minutes):

1) General hip and overhead mobility (5 min)

2) 3 rounds of 10 air squats, 5 push ups, 5 burpees

 

Main Class (40 minutes)

Workout:

FRAN: 21-15-9

Thruster 95/65 lbs

Pull ups, scale ring rows or jumping pull ups

 

5 minutes rest, then:

 

10 min AMRAP

10 Hand Release Push Ups

10 TTB, scale Abmat sit ups

 

5 minutes rest, then:

 

For time, 3 rounds

500/450m Row

20 KB swings, Rx 32/24kg (Russian Swings)

 

Accessory (10 min):

Members can share and rotate through, focus on quality movement

1) Biceps curls with empty barbell: 50

2) Tricep extensions with DB, single arm, bent over position (“triceps kickback”): 50

3) Bend over rows with DB:  50