WOD @theprogrm - 21. August 2017

Warm Up:

3 rounds for quality:

10 Goblet squats with KB

10 Scapula pulls

10 Good mornings with KB on the back



Bench Press

1. Find your daily 6RM

2. Keep the weight and do 6x3 with a 3 sec pause in the bottom position. In between sets perform 12 DB single arm bent over rows (knee and hand on a bench).



15 min AMRAP:

5 Pull ups

10 WB, 9/6kg, 10/9ft

15 KB swings, 32/24kg


Accessory (optional):

Rotational work

50 Russian twist with plate

50 Windshield Wipers

*Work with a partner, change as you like