WOD @theprogrm - 29. Mai 2017

Warm Up:

15m Forward bear crawl

15m Backward bear crawl

27 Squats

27 Good mornings with PVC pipe on the back


Strength / Skill work:

1. Back Squat

1.1 Build up to a heavy single.

1.2 Drop down to 80% and do 5x1 with a 3 sec pause in the bottom position.



40-30-20-10 reps of:

KB swings, 32/24kg

Sit Ups


Time cap = 7 min


3 min rest, then


40-30-20-10 reps of:

KB Goblet squats, 32/24kg

Push ups


Time cap = 7 minutes


Accessory (optional):

Rotational focus

100 Rotational wallball touches