WOD @theprogrm - 11. April 2017

Warm Up (10 minutes):

1. General warm up for hip and ankles

2. Squat warm up

 

Main Class (40 minutes)

Strength:

1. Overhead Squat from rack

1.1 Build to a daily 5RM

1.2 Drop down to 90% and do 2 more sets of 5 reps

1.3 Drop down to 70% and do 3 more sets 5 reps but pause 1 long second in the bottom and at the top

 

Workout:

17 min AMRAP

7 Pull ups

7 Burpees

7 Ring / Box Dips

7 Pistols

*Scale

7 Ring rows

7 Burpees

7 Push ups

14 Air squats

 

Accessory (10 min):

1. Straight arm strength - 3 rounds

1.1 3 Wall walks

1.2 12 seated DB overhead press, single arm