WOD @theprogrm - 22. September 2017

Warm Up:

4 rounds of:

20 Standing pose drill https://vimeo.com/181291071

15m walking lunges

15 Hip hinges with PVC pipe helt on the back

10 Abmat sit ups

 

Strength / Skill work

16 min EMOM:

Min 1: Top of the pull up hold Scale = Stand on a box

Min 2: Top of the ring dip hold Scale = Leg assisted / top of the ring push up hold

Min 3: Wall facing HSH hold

Min 4: Bottom of the ring dip hold Scale = Leg assisted / bottom of the ring push up hold

 

Workout:

“Mr. Joshua”

5 rounds for time:

400m Run

30 Weighted Medball Sit ups

15 DL, 115/80kg

Time cap = 30 minutes

 

Accessory (optional):

Bodybuilding exercises

3 sets of max Bicep curls with empty bar

3 sets of max Strict press with empty bar

 

Rest 1 min between attempts