WOD @theprogrm - 07. Oktober 2017

Warm Up:

3 rounds of:

10 Hollow rocks

10 Arch rocks

10 Jefferson curls with KB/BB

10 Compression pikes https://youtu.be/Jv9CRMeuqxs


Strength / Skill work:

Gymnastic Skill Development: TTB

1. 3x10 Kipping swings

2. 3x10 Kipping swings to L-sit

3. 3x6-10 Straight leg kipping TTB

4. 3x10 Kipping knee to chest

5. 3x10 Alternating kipping knee to chest - TTB (scooping)

6. 3x6-10 Kipping TTB (scooping)


Gymnastic Conditioning (optional, depending on the time used for the skill


For time:


TTB Scale Knee to chest or toes to L-Sit depending on technique choice


KB swings, 24/16kg



2 rounds of:

15/12 cal AB

5 FS from rack, 70/50kg

Max ub TTB (scooping) Scale = Kipping knees to chest or alternating knee to

chest - TTB

Rest 5 min, then

3 rounds for time:

10 BJ, 24/20in

15 Straight leg TTB Scale = Straight leg swings toes to L-sit



Stretch abs

Stretch forearms