WOD @theprogrm - 20. Mai 2017

SWISS TEAM CHALLENGE ANMELDUNG:

https://stc2017teams.eventbrite.com 

Password: STC2017Teams

 

 

CROSSFIT:


Warm Up:

3 rounds:

15m Forward lunges

10 Hip Hinges with PVC pipe

10 Kipping swings

 

Strength / Skill work

Gymnastics Conditioning:

20 min EMOM

Min 1: 6 KB Swings

Min 2: 30 DU (60 SU)

Min 3: 6 KB Clean (each arm)

Min 4:  30 DU (60 SU)

Min 5: 6 KB Snatch (each arm)

 

Workout:

For time:

400m Run

20 Power cleans, 70/50kg

20 Over the bar burpees


400m Run

20 Shoulder to overhead, 70/50kg

20 Over the bar burpees


400m Run

20 Power clean + Power Jerk, 70/50kg

20 Over the bar burpees


Time cap = 16 minutes

 

Accessory (optional):

Strongman focus:

Accumulate 3 min heavy D-ball/KB front rack hold


METCON:


Warm Up:

3 rounds:

15m Forward lunges

10 Hip Hinges with PVC pipe

10 Kipping swings


Strength / Skill work

Gymnastics Conditioning:

20 min EMOM

Min 1: 12 Box Jumps

Min 2: 30 DU (60 SU)

Min 3: 12 Wall Ball

Min 4:  30 DU (60 SU)

Min 5: 12 Toes To Bar


Workout:

For time:

400m Run

20 KB Sumo Deadlift

20 Burpees


400m Run

20 KB Swings

20 Burpees


400m Run

20 KB Shoulder to Overhead (10/10)

20 Burpees


Time cap = 16 minutes