WOD @theprogrm - 18. Mai 2017

SWISS TEAM CHALLENGE ANMELDUNG:

https://stc2017teams.eventbrite.com 

Password: STC2017Teams

 

Warm Up:

1000/800m Row

27 Good mornings with empty bar

 

Strength / Skill work:

1. Deadlift

1.1 Build up to a heavy set of 5 TnG deadlifts.

1.2 Keep the weight of 1.1 and do 5 more sets.

1.3 Drop down to 80% and do 3 sets of 10 TnG deadlifts.

 

Workout:

The 30s:

30 OHS, 60/40kg

30 Pull ups Scale = Ring rows

30 Squat cleans, 60/40kg

30 HSPU Scale = Push ups

30 Power snatch, 60/40kg

30 TTB Scale = Sit ups

30 DL 60/40kg

30 Burpees

Time cap = 18 minutes

 

Accessory (optional):

Core strength

9 min AMRAP for quality

30 sec Hollow hold

30 sec Arch hold

30 sec Side plank left

30 sec Plank hold (weighted)

30 sec Side plank right

30 sec rest