WOD @theprogrm - 22. Mai 2017



Password: STC2017Teams


Warm Up:

3 rounds of:

15m Forward crab walk

15m Backward crab walk

10 Hip hinges with KB on the back

10 Goblet squat with KB

5 Push ups


Strength / Skill work

1. Deadlift

1.1 Build up to a heavy set of 20 TnG deadlifts. Note, this should be around 60% of your 1RM

1.2 Keep the weight of 1.1 and do 5 more sets of 10 TnG deadlifts. In between sets perform 30 sec weighted plank hold.



18 min AMRAP

12 cal AB/Row/Ski

6 Ring Dips

6 Squat cleans 60/45kg

6 Push Ups

6 Power snatch 60/45kg


Accessory (optional):

Rotational focus

3 rounds for quality:

30 Windscreen wipers

30 Lateral half kneeling WB throws with a partner