WOD @theprogrm - 11. Mai 2017

BITTE FEEDBACK ABGEBEN - DANKE ^

 

 Warm Up:

3 rounds for quality:

10 Shoulder Dislocates with PVC pipe

10 Push ups

10 Scapula pulls



Strength / Skill work

Gymnastic Strength

20 min EMOM

Min 1: Max top of the pull up hold Scale = Top of the ring row hold

Min 2: Max top of the ring dip hold Scale = Top of the ring push up hold

Min 3: Max hollow hold

Min 4: Max bottom of the ring dip hold Scale = Bottom of the ring push up hold

 

Workout:

16 min AMRAP

8 DL, 100/80kg

8 Over the bar burpees

16 TTB Scale = Sit ups



Accessory:

Rotational focus:

50 Windshield wipers

50 Russian twists with KB