WOD @theprogrm - 25. Mai 2017

Warm Up:

8 min AMRAP for quality:

10 Air squats

10 KB swings, 24/16kg

5 Push ups

5 Pull ups / Ring rows

 

Strength / Skill work:

1. Front Squat

1.1 Find your daily 4RM

1.2 Do 5 more sets of doubles at the weight of your 4RM.

 

Workout:

5 min AMRAP

15/10 cal Row

10 KB 24/16kg

Rest 3 min, then

 

5 min AMRAP

10 Alternating squat jumps

5 HSPU

Rest 3 min, then

 

5 min AMRAP

10 Alternating KB snatches, 24/16kg

5 BMU

 

Accessory (optional):

Midline strength:

GHD: 50 Substitute = Weighted Abmat sit ups

GHD Hip extensions: 50 Substitute = Empty bar good mornings

Split as you like.