WOD @theprogrm - 06. Juli 2017

Warm Up:

5 min AMRAP of:

10 Hip hinges with PVC pipe

10 Shoulder dislocates with PVC pipe

10 Air Squats

10 Kipping swings

 

Strength / Skill work:

1. Deadlift

1.1 Find your 2RM

1.2 Drop down to 80% and do 6 sets of doubles.

 

Workout:

For max reps:

1 min of: FS

1 min rest

1 min of: TTB Scale = Abmat sit ups

1 min rest

1 min of: STOH

1 min rest

1 min of: Pull ups Scale = Ring rows

1 min rest

1 min of: Squat cleans

1 min rest

1 min of: Push ups

1 min rest

1 min of: Power cleans

1 min rest

1 min of: DUs

1 min rest

1 min of: Thrusters

1 min rest

1 min of: Cal Row

 

Weight: 60/40kg

 

Accessory (optional):

Rotational focus

30 Landmines

30 Lying windshield wipers

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