WOD @theprogrm - 08. Oktober 2017

Warm Up:

6 min AMRAP of:

200m Row

10 Air squats

10 Push ups

 

Strength / Skill work

Bench Press

1. Build do a heavy set of 5 (not a 5RM)

2. Keep the weight and do 5 more sets of 3. After each set: AMRAP push ups.

Rest 2 min between sets.

 

Workout:

For time:

15-12-9

cal Row/Power Clean

2 min Rest

15-12-9

cal Row/Squat Clean

2 min Rest

15-12-9

cal Row/FS

Weight: 45/30kg

Time cap = 24 minutes

 

Accessory:

Midline strength

Accumulate 3 min of:

Plank hold

Reverse plank hold https://youtu.be/PaiMBBc3KEk