WOD @theprogrm - 30. September 2017

Warm Up:

3 rounds of:

10 Hollow rocks

10 Arch rocks

10 Roll from hollow to arch

10 Plank rocks (forw/backw) 


Strength / Skill work:

Gymnastic Skill Development: HSPU - timing

1. Frogstand with head on abmat

2. Frogstand to headstand on abmat (lift on leg, lower back down, the other, then both)

3. From frog headstand, shift the weight back to the hands, when you feel it’s off the head, extend the hips, legs and elbows and land in a plank position

4. From frog headstand, explosively extend your hips, legs and elbows and land in a plank

5. Frog headstand one body length from the wall away (head furthest away), extend hip and legs explosively, landing with your feet up against the wall

6. Start from the very bottom of a HSPU and extend hips. legs and elbows fast to practise the timing



12 min AMRAP:

12 DB Power snatches, 20/15kg

6 HSPU Scale = individual HSPU progression, e.g. frog headstand to plank

12 DB Cleans, 20/15kg

6 Pull ups Scale = Ring rows



KB circuit

For 7 minutes, unbroken:

15m Overhead walk

15m Front rack walk

15m Farmers walk