WOD @theprogrm - 13. Juni 2017

Warm Up:

5 minutes of 15m Forward bear crawl

10 Kipping swings

15m Backward bear crawl

10 Burpees

 

 

Strength / Skill work

1. Bench press

1.1 Built to a daily 2RM

1.2 Drop down to 80% and do 6 more sets

1.3 Drop down to 60% and do 3 sets of max reps.

Rest 2 minutes in between sets.

*Work with a spotter!

 

Workout:

50/40 cal Assault Bike/Row/Run/Ski

rest, then 3 rounds for time:

9 C2B Scale = Pull up or Ring row

12 Burpee box jump over 24/20in

15 KB swings 32/24kg

3 min rest, then 50/40 cal Assault Bike/Row/Run/Ski

Time cap = 25 min

 

Accessory (optional):

Posterior chain strength 20 Hip thrusters, both legs 20 Hip thrusters, single leg (10 each) 40 Arch rocks Divide as needed.