WOD @theprogrm - 08. Mai 2017

BITTE FEEDBACK ABGEBEN - DANKE ^

 

Warm Up:

With an empty bar, pause 3 sec overhead:

1. 2x5 Strict press

2. 2x5 Behind the neck strict press

3. 2x5 Push press

4. 2x5 Behind the neck push press

 

Strength/Skill work:

1. Push jerk

1.1 Find your daily 2RM. 3 sec pause in the receiving position.

1.2 Drop down to 90% and do 30 push jerks each with a 3 sec pause in the receiving position. Every 5 reps perform 30 sec hollow hold.

 

2. Ring rows

2.1 5x10

In between sets perform 30 sec plank hold.

 

Workout:

For time - work in pairs:

1000/750m Row

80 WB, 9/6kg, 10ft

60 KB swings, 32/24kg

40 Pull ups Scale = Ring rows

20 Hand release push ups

100 DUs Scale = 200 Single unders

 

Accessory:

KB work

2 rounds for quality:

10 Windmills (10 each arm)

10 TGU (5 each arm)