WOD @theprogrm - 09. August 2017

Warm Up:

500m Row


2 min KB ankle stretch on box + 1 min heel walk


500m Row


Strength / Skill work:

Gymnastic Skill Development: Strict RMU

1.3x 4-6 False grip RPU (ring pull ups) Scale = False grip ring rows

2. 3x 10 sec Top of the RPU hold in false grip Scale = Top of the ring row hold in false grip

3. 3x 5 RMU transition on the floor https://youtu.be/wCrX2cK7fIQ

4. 5x1 eccentric RMU


Gymnastic Conditioning:

6 min EMOM:

1-3 strict RMU Scale = Leg assisted false grip RPU




Games 2017 Triple G Chipper

For time:

100 Pull-Ups Scale = Jumping pull ups

80 GHD Sit-Ups *Substitute WB Sit ups, 6kg

60 One-legged squats, alternating Scale = Single leg box step downs

40 cal Row

20 DB Push presses 100/70lbs DB (1x DB)


Time cap: 14 minutes



Accessory (optional):

Posterior Chain Strength

50 Banded hamstring curls

50 Banded good mornings