WOD @theprogrm - 13. Oktober 2017

Warm Up:

27 Squats

30 Standing pose drill

 

Strength/Skill work:

Gymnastic Strength

12 min EMOM:

Min 1: 10-20 sec Top of the pull up hold

Min 2: 10-20 sec Top of the ring dip hold

Min 3: 20 sec Top of the ring row hold

Min 4: 10-15 sec Bottom of the ring dip hold

 

Then (optional depending on time),

1x max strict Pull ups Scale = Ring rows

Rest 2 minutes, then

1x max strict Ring dips Scale = Ring push ups

 

Workout:

"Manion"

7 rounds for time

Run 400m

29 BS, 60/40kg

Time cap = 35 minutes

 

Accessory:

Grip strength

5x 20 sec on - 20 sec off

Bar/rope/ring hang