WOD @theprogrm - 13. September 2017

Warm Up:

800/700m Row


Front Squat warm up, 20/15kg

10 FS with a 3 sec pause in the bottom position

10 FS, slow down, fast up (getting the bounce)

10 FS, one and a halves


Clean warm up, 30/25kg

2x5 Clean pulls

2x5 Power clean

2x5 Full clean


Strength / Skill work


1. Find your daily 2RM (not TnG)

2. Drop down to 50% and do as many cleans as you can in 2 minutes.



3 rounds for max reps:

20 cal Row

Max Strict press, 40/25kg



Accessory (optional):

Midline strength

3 rounds of:

10-15 sec L-Sit (on parallettes)

15 Side bends with heavy KB (slow movement)