WOD @theprogrm - 19. April 2017

Warm Up (10 minutes):

1. 27 squats

2. Squat warm up

2.1 10 FS, slow down - fast up

2.2 10 FS, 3 sec pause in the bottom

2.3 10 FS, one and a halfs

 

Main Class (40 minutes)

Strength:

1. Tempo Front Squat

1.1 Build to a daily 2RM with a 3 sec pause in the bottom

1.2 Drop down to 90% and do 5 more sets of 1 rep

1.3 Drop down to 60% and do 2 times AMRAP with no pause. 2 min rest between sets.

 

Workout:

15 min EMOM:

Min 1: 10 Pull ups

Min 2: 10 Burpees

Min 3: 10 Strict Press, Rx 30/25kg

*Scale

10 Ring rows

10 Burpees

10 Strict press, Rx 20/15kg or DBs 12.5/7.5kg

 

Accessory (10 min):

1. Straight arm strength - 3 rounds

1.1 20 Wall facing HS shoulder tabs

1.2 10 seated DB overhead press, single arm