WOD @theprogrm - 09. Mai 2017

BITTE FEEDBACK ABGEBEN - DANKE ^

 

Warm Up:

3 rounds of:

15m Bear crawl forward

15m Bear crawl backward

15 Hollow rocks

15 Arch rocks

 

Strength / Skill work:

1. TTB practise (10 min)

1.1 Strict knee to chest: 3x5-10

1.2 Kipping knee to chest: 3x5-10

1.3 Alternating kipping knee to chest - TTB: 3x6

1.4 Kipping TTB scooping technique: 3x5-10

 

2. Headstand practise (10 min)

2.1 Headstand with head on an abmat and knees on arms

2.2 Headstand with head on abmat, alternating lift off of one knee of the arm

2.3 Headstand with legs fully extended

 

Workout:

3 rounds for max reps: 1 min on - 1 min off

  1. Power Snatch, 50/35kg

  2. Pull ups Scale = Ring rows

  3. Box Jumps 24/20in

 

Accessory:

Posterior chain strength

8 min EMOM

Min 1: 20 Russian KB swings, 32/24kg

Min 2: 10 Good mornings with empty bar