WOD @theprogrm - 16. Mai 2017

Warm Up:

1. 20 Shoulder dislocates with PVC pipe

2. OHS squat warm up, 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a half


Strength / Skill work

1. Overhead Squat

1.1 Find your daily 3RM from the rack

1.2 Keep the weight and do 10 more singles with a 3 sec pause in the bottom.


Workout:

2 rounds: 2 min on - 1 min off

15/10 cal Assault Bike + AMRAP DB Power Snatches, 20/15kg

15/10 cal Assault Bike + AMRAP DB Squat Cleans, 20/15kg

15/10 cal Assault Bike + AMRAP DB STOH, 20/15kg

15/10 cal Assault Bike + AMRAP DB Thruster, 20/15kg

 

Goal is to hit the same numbers of reps in both rounds.

Substitute = Row or Ski Erg


Accessory (optiojnal):

Posterior chain strength

5 rounds for quality:

10 Good mornings with empty bar

10 KB DL