WOD @theprogrm - 16. Oktober 2017

Warm Up

Clean & Jerk warm up, 20/15kg

10 Clean pulls

10 Strict press

10 Muscle clean

10 Push press

10 Power clean

10 Push jerk

10 Deep power clean

10 Split jerk

 

Strength/Skill work:

Power Clean + Hang Power Clean + Power Jerk + Split Jerk

1. Find your daily max in the complex

2. Drop to 80% and do 5 more sets

 

Workout:

In teams of 2 - split as you like

For time:

1000m Row

200 DUs

50 TTB Scale = Knee to chest

750m Row

150 DUs

50 Pull ups Scale = Ring rows  

500m Row

100 DUs

50 HSPU Scale = Box HSPU

 

Timer cap = 20 minutes

 

Accessory:

Posterior chain strength

10x 10-20 sec Nordic Hamstring hold (with your partner)

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Kommentare: 1
  • #1

    Loris (Montag, 16 Oktober 2017 08:10)

    Neue Woche Neue PR's - Kick ASS