WOD @theprogrm - 12. Mai 2017

BITTE FEEDBACK ABGEBEN - DANKE ^

 Warm Up:

1000/800m Row

Every 200m 5 Burpees

 

Strength / Skill work

1. Back squat

1.1 Build to a heavy double with a 3 sec pause in the bottom

1.2 Do 10 more singles with a 3 sec pause in the bottom at the weight of 1.1

 

Workout:

5 rounds, 3 minutes to do:

20/15 cal Row

20 Air squats

AMRAP HSPU Scale = Push ups

 

1 min rest between rounds

 

Accessory:

Bodybuilding exercises

10 min AMRAP

12 DB Bicep curls

12 DB Shoulder press (each arm)

12 DB Tricep extensions (overhead, single DB)