WOD @theprogrm - 11. Oktober 2017

Warm Up:

3 minutes: tag, in crab walk position

Then,

5 min ankle mobilisation of your choice

 

Strength / Skill work:

Gymnastic Skill Development: Pistols

1. 3x2 Pistol cone compression https://youtu.be/b5tpEegO6yU

2. 3x20 sec Top of the pistol hold

3. 3x10 sec Bottom of the pistol hold

4. Tabata Pistols, alternating: 8x20 sec on - 10 sec off

 

Gymnastic Conditioning:

3 rounds for time:

12 Power cleans, 40/35kg

12 Pistols

12 Burpees

12 Pistols

*Focus on quality pistols, speed on the power cleans and burpees.

 

Workout:

5 rounds for time:

50 DUs Scale = 100 Single unders

5 Power snatch, 60/40kg

Time cap = 8 minutes

 

Accessory:

Stretch - 2 min each side

Calf stretch

Quad stretch

Glut stretch