WOD @theprogrm - 17. Oktober 2017

Warm Up:

OHS warm up, 20/15kg

10 OHS, slow down, fast up

10 BTN Push press

10 OHS, 3 sec pause in the bottom

10 BTN Push press

10 OHS, one and a halves

10 BTN Push jerk

 

Strength / Skill work:

Overhead Squat from rack

1. Find your 2RM OHS from rack.

2. Drop down to 60% and do 5 more sets.

 

Workout:

For time

30-20-10

Thruster, 40/30kg

Box jumps, 24/20in

15-10-5

Strict Pull up Scale =  Ring row

 

Time cap = 14 min

 

Accessory:

Grip and midline strength

3 rounds of:

5-10 Strict toes to rope

10 Back extensions

10 GHD Sit ups

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