WOD @theprogrm - 24. Mai 2017

Warm Up:

6 min EMOM:

Min 1: 10 Scapula pulls

Min 2: 10 Scapula push ups

Strength / Skill work:

Gymnastic Skill Development: C2B pull ups

Spend 5 minutes practising

 

Gymnastic Conditioning

Every 30 seconds for 5 minutes:

5 Dips

Rest 2 minutes, then

 

Every 30 seconds for 5 minutes:

5 HSPU

Rest 2 minutes, then

 

Every 30 seconds for 5 minutes:

10 Push Ups 

 

Workout:

5 rounds - 45 sec on - 15 sec off

10 DB Hang cleans + AMRAP Air squats

10 DB Power snatches + AMRAP Burpees

10 DB STOH + AMRAP DUs Scale = Single Unders

Weight: 20/15kg

 

Accessory (optional):

Unilateral focus:

Lateral step ups: 3x10 each leg

In between sets perform 10 Cossack squats.