WOD @theprogrm - 03. Mai 2017

Warm Up (10 minutes):

 

4 rounds of:

1) Shoulder Dislocates with PVC pipe: 10

2) Goblet squats: 10

3) Push ups: 5

 

 

Main Class (40 minutes)

Strength:

1. Push Press

1.1 Find your daily 3RM

1.2 Drop down to 90% and do 6 more sets of 3. In between sets, do 30 sec plank hold, add a weight plate on the back if too easy.

 

Workout:

6 rounds, 30 sec on - 30 off

Max Thruster: Rx 30/25kg (scale DB thruster)

Max TTB (scale abmat situps)

Max SDHP: Rx 40/30kg

Max Pull Ups (scale ring rows)

 

Accessory (10 min):

Rotational exercises - work in pairs

Half kneeling rotational Wallball throws: 100, change side every 10 reps