WOD @theprogrm - 31. Mai 2017

Warm Up:

3 rounds:

300/250m Row

10 Air squats

10 Scapula pulls


Strength / Skill work:

Gymnastic Skill Development: Handstand hold

Spend 10 minutes practising:

Wall climb into wall facing HSH

Kick up in front of the wall trying to use it only to prevent falling over

Kick uP into freestanding / assisted HSH


Gymnastic Conditioning:

18 min EMOM


Min 1: TTB Scale = Sit ups

Min 2: Box Jumps, 24/20in

Min 3: Ring dips Scale = Ring push ups

Min 4: Shuttle runs (5m forward/backward)

Min 5: C2B Pull ups Scale = Ring rows

Min 6: DUs


Choose a rep scheme you can maintain over 18 minutes.





Cal Row/Bike/Ski or Shuttle Run

Burpees over the rower


Time cap = 21 minutes


Accessory (optional):

Bodybuilding exercises

3 rounds of:

10 DB Hammer curls, 3 sec lowering

10 Single arm DB Triceps extensions overhead, 3 sec lowering