WOD @theprogrm - 11. Juni 2017

Warm Up:

3 rounds:

300/200m row

10 Air squats

15m Forward crab walk

15m Backward crab walk

 

 

 

Strength / Skill work:

Gymnastic Skill Development: Bar MU

3 rounds of

10 Hollow rocks

10 Arch rocks

10 Kipping swings

Then

3x 5-10 Kipping pull ups

3x 3-5 Kipping chest to bar pull ups

3x 3-5 Kipping hip to bar

Then try BMU or jumping BMU from a box

 

 

 

 

 

 

Workout:

24 Min AMRAP

Row 800/600m

24 KB swings, 32/34kg

24 WBs, 9/6kg, 10/9ft

 

 

 

Accessory (optional):

Shoulder stabilising exercises

DB Cuban rotations: 3x8-10

DB Reverse flys: 3x10-12 *choose light DBs or small plates