WOD @theprogrm - 14. Juni 2017

 

 

Warm Up:

3 rounds of:

200m Run

10 DB FS, 10/7.5kg

10 DB Strict press

 

Strength / Skill work:

Gymnastic Strength:

12 min EMOM

Min 1: 5-10 Strict HSPU Scale = 5 Box HSPU

Min 2: 5-10 Strict Pull ups Scale = 10 Eccentric pull ups

Min 3: 10 Strict TTB Scale = Eccentric TTB lying on the floor

 

Gymnastic Conditioning:

4 rounds:

15/10 cal AB + max ub RMU Scale = Ring dips

 

Rest 2 minutes between rounds.

 

 

 

 

 

 

 

Workout:

4 rounds - 45 sec on - 15 sec off

5 Hang cleans + AMRAP Air squats

10 Power snatches + AMRAP Burpees

10 Push Press + AMRAP Push ups

 

Weight: 40/30kg

 

 

 

Accessory (optional):

800m KB farmers carry