WOD @theprogrm - 28. Juni 2017

Warm Up:

Partner foot touch game, 3x1 minute (pair up with a partner and try to touch each other’s feet while avoiding that your partner will touch yours)

Then alternate for 3 rounds,

10 Air Squats

10 Kipping swings


Strength / Skill work:

Gymnastic Strength:

16 min EMOM:

Min 1: Max top of the pull up hold Scale = Pronated ring row hold

Min 2: Max Wall climbs

Min 3: Max top of the chin up hold  Scale = Supinated ring row hold

Min 4: Max bottom of the push up hold


Gymnastic Conditioning:

7 min AMRAP:

7 Burpees

3 Strict Pull ups Scale = Ring rows

7 Box jumps 24/20in

6 Pull ups Scale = Jumping pull ups



For time:

50 Cal Row

50 DB Power Snatch, 20/15kg

50 WB, 9/6kg, 10/9ft

50 DB Squat cleans, 20/15kg


Time cap = 15 minutes


Accessory (optional):

Rotational focus

50 Hanging windshield wipers