WOD @theprogrm - 23. Mai 2017

Warm Up:

2 rounds of:

500m Row

10 Shoulder dislocates with PVC pipe

10 Hollow rocks

 

Strength / Skill work

1. Strict Press

1.1 Find your daily 2RM

1.2 Drop down to 90% and do 3x2

 

2. Push Press

2.1 Find your daily 2RM

2.2 Drop down to 90% and do 3x2

 

Workout:

2km row

Then

3 rounds for time:

9 Thruster, 40/35kg

9 Pull Ups

9 SDHP, 40/35kg

9 Pull Ups

Time cap = 20 minutes

 

Accessory (optional):

Posterior chain strength

2 rounds of:

40 Hip extensions

40 Single leg hip thrusters (total)