WOD @theprogrm - 06. Juni 2017

Warm Up:

5 rounds of

10 Air squats

10 Shoulder dislocates with PVC pipe

10 Hip hinges with PVC

10 Plate jump on - offs

 

 

Strength / Skill work

1. Overhead Squat

1.1 Find your daily max in 2RM

1.2 Drop down to 90% and do 3 sets of 2

1.2 Drop down to 80% and do 3 sets of 2 with a 3 second pause in the bottom position

 

Workout:

9 Min AMRAP

18 Deadlifts, 100/80kg

36 DUs

9 Push ups

 

 

 

Accessory (optional):

Rotational focus

3 rounds of:

10 Hanging windshield wipers

10 Landmines