WOD @theprogrm - 15. Juli 2017

Warm Up:

FS warm up, 20/15kg

10 FS, 3 sec pause in the bottom

10 FS, slow down, fast up

10 FS, one and a halves


Clean warm up from the hang, 40/35kg

2x5 Clean pulls

2x5 Muscle clean

2x5 Power clean


Strength / Skill work:

Hang Power Clean

1. Find your 3RM

2. Drop down to 90% and do 1 more set

3. Drop down to 80% and do 2 more sets

4. Drop down to 70% and do 3 more sets




Cal Row

Wallball 9/6kg, 10/9ft

Pull ups Scale = Ring rows


Time cap = 16 minutes


Accessory (optional):

Rotational focus

50 Wallball touches

50 Lying Windshield wipers


Split as needed.