WOD @theprogrm - 29. Juni 2017

Warm Up:

5 min AMRAP with empty bar:

5 FS

5 Bent over row

5 Thruster

5 BHN Push press

5 OHS

 

Strength / Skill work:

1. Overhead Squat

1.1 Find your 1RM from the rack

1.2 Drop down to 80% and do 6 sets of singles with a 3 sec pause in the bottom position

 

Workout:

Work as far as possible within 20 minutes:

200 DU

20 Thruster

20 Pull ups Scale = Jumping pull ups

20 STOH

20 Ring dips Scale = Ring push ups

20 Stationary forward lunges

20 TTB Scale = Abmat sit ups

20 Power cleans

20 HSPU Scale = 20 Push press

20 FS

20 RMU Scale = 10 ring pull ups + 10 ring dips or 10 ring rows + 10 push ups

 

Weight: 60/40kg

 

Accessory (optional):

Core strength

50 GHD Hip extensions

50 GHD Sit ups