WOD @theprogrm - 19. September 2017

Warm Up:

For time in teams of 4-5 with 5 rowing machines:

Rowing/Burpee relay

Each member has to get through the 5 rowing machines and must row 100m and then transition with 5 burpees next to the rowing machine to the next rower. The second member can start on the first rower when the first is on the second.


Front Squat warm up, 20/15kg

2x5 FS with a 3 sec pause in the bottom position

2x5 FS, slow down, fast up

2x5 FS, one and a halves


Strength / Skill work:

Front Squat

1. Find your daily 4RM

2. Do 4 more sets of singles at the same weight but pause 3 sec in the bottom position.



3 rounds for time:

15 Deadlift, 100/70kg

15 Bar facing burpees


Time cap = 10 minutes



Midline stability

EMOM 9 minutes

Min 1: 30 sec Hollow hold

Min 2: 30 sec Arch hold

Min 3: 30 sec Lying windshield wipers