WOD @theprogrm - 10. Mai 2017

BITTE FEEDBACK ABGEBEN - DANKE ^

 

Warm Up:

1. 20 Air squats with a 3 sec pause on the bottom position

2. Front squat warm up, 20/15kg

10 FS, slow down, fast up

10 FS, 3 sec pause in the bottom

10 FS, one and a half

3. Clean warm up from the hang below the knee, 40/35kg

5 Clean pulls

5 Muscle cleans

5 Power cleans with a 3 sec pause in the receiving position

5 Cleans

 

Strength / Skill work

1. Clean + Front Squat

1.1 Find your daily max in 1 clean + 2 front squat

1.2 Drop down to 80% and do 5 sets of 1 clean + 2 front squat

 

Scale = Hang Clean + Front Squat

Workout:

Annie:

50-40-30-20-10

DUs Scale = 100-80-60-40-20 Single unders

Sit ups

 

Time cap 10 minutes

Rest 5 minutes, then

 

1 mile run Substitute 1600/1400m row

 

Accessory:

Straight arm strength

3 rounds for quality:

30m KB overhead walk

10 DB single arm triceps extensions, standing, overhead (each arm)