WOD @theprogrm - 04. Mai 2017

Warm Up (10 minutes):

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)



1. Paused Front Squat

1.1 Find your daily max in paused front squat doubles. Pause for 3 seconds

1.2 Accumulate one minute in the bottom position with the weight of the heaviest double. You have to accumulate the time by doing a paused front squat but you can split it up whatever way you like. The time in the bottom position only counts if you are able to stand the weight up and rack the bar. If you fail in this the seconds accumulated in that set does not count.



17 min AMRAP:

7 Pull ups (scale ring rows)

3 Wall Walks

17 Box Jumps, 24/20 inch

Accessory (10 min):

1. Straight arm strength - 3 rounds

1.1 10 Bentover DB tricep extensions, single arm

1.2 10 Seated DB overhead press, single arm