WOD @theprogrm - 09. Juni 2017

Warm Up:

27 Good mornings

Then,

5 Min AMRAP of

15m Forward lunges

15m Backward lunges

15 Plate jump on - offs

 

 

Strength / Skill work:

1. Sumo Deadlift

1.1 Build to a heavy set of 6.

1.2 Drop down to 90% and do 4 more sets.

 

 

 

 

 

Workout:

Hero WOD: “Paul”

Five round for time of:

50 DUs

35 Knees to elbows

20 yard OH walk, 85/60kg

 

Time cap = 30 minutes

 

 

 

Accessory (optional):

Bodybuilding exercises

50 DB Triceps pull over

50 DB Flys

 

Split as needed