WOD @theprogrm - 08. Juni 2017

Warm Up:

7 min AMRAP for quality

1 Wall climb

10 Ring rows

10 Air squats

 

Strength / Skill work:

1. Strict Press + Push Press + Push Jerk

1.1 Find your daily max in 1 Strict Press + 2 Push Press + 3 Push Jerk

1.2 Drop down to 50% and do 10 min EMOM of 1 strict press + 1 push press + 1push jerk. Add one rep every minute.

Workout:

For time:

10 HSPU Scale = Push ups

20 FS

30 Pull ups Scale = Ring rows

40 Thruster

60 TTB Scale = Abmat sit ups

40 Thruster

30 Pull ups Scale = Ring rows

20 FS

10 HSPU Scale = Push ups

 

Weight: 40/35kg

 

Time cap = 30 minutes

 

 

Accessory (optional):

Midline strength

50 GHD sit ups / WB weighted sit ups

50 Back extensions

 

Split as needed.