WOD @theprogrm - 25. April 2017

Warm Up (10 minutes):

4 rounds of:  

1) Scapula pulls: 10

2) Goblet squats: 10

3) Push ups: 5

 

Main Class (40 minutes)

Strength:

1. Bench Press

1.1 Find your daily 5RM

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

Rest 1 min between sets in 1.2. In that rest do 30 sec hollow hold

 

Workout:

20 min AMRAP

25 toes-to-bars

50 double-unders

15 squat cleans, Rx, 80/50kg

*Scale 50 single unders, knee to chest or abmat sit ups and hang squat cleans

 

Accessory (10 min):

Rotational exercises - in pairs, divide as you like

1) 50 rotational WB wall touches: face away from the wall and touch  a WB alternating backwards to the left and right  

2) 50 Windshield wipers