WOD @theprogrm - 18. Oktober 2017

Warm Up:

1000m Row, every 200m 10 sec arms only

Then,

27 Good mornings with PVC pipe

 

Strength / Skill work

Deadlift

1. Build to a heavy set of 5 (this should ideally be heavier than last week)

2. Keep the weight and do 5 more sets of 3

 

Workout:

15 min AMRAP:

15/12 cal Row

15/12 Push ups

12 Pistols Scale = 24 Air squats

 

Accessory:

Rotational focus

30 Slow rotational WB touches

30 Slow KB Windmills

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