WOD @theprogrm - 25. August 2017

Warm up:

5 min AMRAP of:

10 Push ups

10 Plate / low box jumps

10 Kipping swings

10 Air squats

 

Strength / Skill work:

Gymnastic Strength: TTB

1. Hang to L-Sit

3 sets of 5 reps with 2 sec hold in the L-Sit position each rep.

2. L-Sit to Toes to Bar

3 sets of 5 reps with 2 sec hold in the L- Sit position each rep.

3. Strict Toes to Bar

3 sets of 5-10 reps

 

Scale:

1. Hang to Knee to chest

3 sets of 5-10 reps with 2 sec hold in the knee to chest position each rep.

2. Lying straight leg TTB

3 sets of 10 reps

 

Workout:

Hero WOD: “Nutts”

For time:

10 HSPU Scale = Push ups

15 Deadlift, 115/80kg

25 Box jumps, 30/24in

50 Pull-ups Scale = Ring rows

100 Wallball, 9/6kg, 10/9ft

200 Double-unders

Run 400 meters with a 20/15kg plate

 

Time cap = 35 minutes

 

Accessory (optional):

Straight arm strength

8 min AMRAP:

30m KB Overhead walk

15 Hollow rocks

3 Wall walks