WOD @theprogrm - 06. Oktober 2017

Warm Up:

5 sets of:

10 Hip hinges with PVC pipe

10 Dislocates with PVC pipe

10 Kipping swings

 

Strength/Skill work:

Sumo Deadlift

1. Build to a heavy set of 2 (this is not a 2RM)

2. Keep the weight and do 5 more sets of 2

 

Workout:

"Santiago"

7 rounds for time:

18 DB Hang squat cleans, 15/10kg

18 Pull ups Scale = Ring rows

10 Power cleans, 60/40kg

10 HSPU Scale = Push ups

Time cap = 30 minutes

 

Accessory:

Midline stability:

Tabata L-Sit hold

8x 20 sec on - 10 sec off

Hanging or on parallettes