WOD @theprogrm - 10. August 2017

Warm Up:

3 rounds of:

15m Forward walking lunges

15m Backward walking lunges

10 Kipping swings

10 Air squats

Then,

Thruster warm up, 20/15kg

10 FS, 3 sec pause in the bottom position

10 Strict press, 3 sec pause in the top position

10 FS, slow down - fast up

10 Push press

10 FS, one and a halves

10 Thruster

 

Strength / Skill work:

Cluster + Thruster

1. Find your daily max in 1 cluster + 2 thruster

2. 6 min EMOM: 1 cluster + 2 thruster at 90% of 1.

 

Workout:

12 min AMRAP:

12 Front rack forward lunges, 50/35kg

6 Push ups

12 SDHP, 50/35kg

6 Strict Chin ups Scale = Supinated ring rows

 

 

Accessory (optional):

Rotational Focus:

50 Sideways half kneeling Wallball throws, 9/6kg