WOD @theprogrm - 17. Mai 2017

SWISS TEAM CHALLENGE ANMELDUNG:

https://stc2017teams.eventbrite.com 

Password: STC2017Teams

 

Warm Up:

3 rounds of:

15m Forward bear crawl

15m Backward bear crawl

15m Forward lunges

15m Backward lunges

20 Single unders

 

Strength / Skill work:

Gymnastic Strength

9 min EMOM

Min 1: Max bar / ring / rope hang

Min 2: Max top of the ring push ups hold Scale = Top of the pushup or plank hold

Min 3: Max hollow hold

 

Gymnastic Conditioning

9 min AMRAP

3 Burpees

3 Pull Ups Scale = Rings rows

3 TTB Scale = Abmat sit ups

Add 3 reps every round.

 

Workout:

“Wittmann”

7 rounds for time of:

15 KB swings, 32/24kg

15 Power cleans, 45/30kg

15 Box jumps, 24/20in

Time cap = 20 minutes

 

Accessory (optional):

Rotational focus

3 rounds for quality:

20 Rotational WB touches

20 Russian twist with WB