WOD @theprogrm - 02. Mai 2017

Warm Up (10 minutes):

Overhead and Squat mobility

10 Scapula pulls

27 Squats

10 Kipping swings

27 Good mornings

10 Scapula pulls + 10 kipping swings

 

Main Class (40 minutes)

Workout:

For Time:

21-15-9

Wallball, 9/6kg, 10/9 foot

Pull up (scale ring rows)

4 Min Rest

21-15-9

Deadlift, 100/80kg

Push Ups

4 Min Rest

21-15-9

Box Jumps, 24/20 inch

TTB (scale abmat sit ups)

4 Min Rest

21-15-9

Deadlift, 100/80kg

Bar Facing Burpees

 

*Each workout has a 4 min time cap.

 

 

Accessory (10 min):

Basic body building exercises

8 min EMOM

Min 1. Bent over row with empty bar: 6, tempo 3-1-x-3

Min 2. Strict press with empty barbell: 6, tempo 3-1x-3