WOD @theprogrm - 03. Juli 2017

Warm Up:

Tag (Fangen)

2 min in Bear crawl position

2 min in Crab walk position

Then,27 Squats

 

Strength/Skill Work:

Front Squat

1. Find your 5RM

2. Keep the 5RM weight and do 6 sets of doubles. In between sets perform 30 sec of arch hold.

 

Workout:

15 min EMOM:

Min 1: 15 WB weighted abmat sit ups 9/6kg

Min 2: 10 STOH 60/40kg

Min 3: 5 BMU Scale = 10 Pull ups / Ring rows

 

Accessory (optional):

Bodybuilding exercises

3 rounds of:

6-8 Bicep curls with bar

6-8 Single arm DB Shoulder press (each arm)

6-8 Straight arm front raise with bar