WOD @theprogrm - 04. Oktober 2017

WarmUp:
5min DU practise
Then,
3 rounds of:
10 Goblet squats
10 Hiphinges with KB onback

 

Strength / Skill work:

Romanian Deadlift

1. Build to a heavy set of 4

2. Drop down to 90% and do 5 more sets of 4

 

Workout:

For time:

50 DUs

40 KB swings, 24/16kg

30 Wallballs, 9/6kg, 10/9ft

20 Burpees

10 Wall walks

20 Burpees

30 Wallballs, 9/6kg, 10/9ft

40 KB swings, 24/16kg

50 DUs

Time cap = 18 minutes

 

Accessory:

Bodybuilding exercises

3 sets of:

6-8 Hammer curls with DBs

10-12 Single arm triceps extensions