WOD @theprogrm - 27. 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. Back Squat

2.1 Find your 10RM.

2.2 Do a set of 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time. Every set must be done unbroken.

 

Workout:

15 min EMOM:

Min 1: 10 Pull ups + AMRAP Air squats

Min 2: 10 Push ups + AMRAP Sit ups

Min 3: Rest

*Scale

10 Ring rows

 

Accessory (10 min):

1. Straight arm strength - 3 rounds

1.1 3 Wall walks into 20 sec HS hold

1.2 10 seated DB overhead press, single arm