WOD @theprogrm - 26. September 2017

Warm Up:

100 Single unders (alternating feet)

Then with 20/15kg,

10 Strict press

10 BTN press

10 Push press

10 BTN Push press

Then,

10 FS with a 3 sec pause in the bottom position

10 FS, slow down, fast up

10 FS, one and a halves

5 Thruster

5 Cluster

 

Strength / Skill work:

Cluster + Thruster

1. Find your daily max in 1 cluster + 1 thruster

2. Drop down to 80% and do 3 more sets of 1 cluster + 2 thruster

 

Workout:

4 rounds for time:

20 KB swings, 32/24kg

20 DUs Scale = 40 Single unders

20 TTB Scale = Abmat sit ups

20 DUs

 

Time cap = 18 minutes

 

Accessory:

Posterior Chain Strength

50 Banded Hamstring curls

50 Arch rocks