WOD @theprogrm - 14. Juli 2017

Warm Up:

3 rounds of:

20 Standing pose drill https://vimeo.com/181291071

10 Kipping swings

10 KB swings (light weight)

10 KB DL

 

Strength / Skill work

Bench Press

1. Build to a heavy set of 10

2. Keep the weight and do 3 more sets of 6

 

Workout:

Hero WOD: “Rankel”

20 minutes AMRAP:

6 DL 100/70kg

7 Burpee Pull ups

10 KB swings 32/24kg

200m Run

 

Accessory (optional):

Bodybuilding exercises

3 rounds of:

DB Biceps curls*

DB Lateral raise*

DB Shoulder press*

 

*Choose a weight that allows 10-12 reps.