WOD @theprogrm - 21. Oktober 2017

Warm Up:

5x15 sec Hollow hold

5x15 sec on - 15 sec off Active shoulder opener https://youtu.be/qpluff7S3uo


Strength / Skill work:

Gymnastic Skill Development: Butterfly pull ups

5 rounds for quality:

1. 10 Kipping swings

2. 10 Butterfly rhythm drill

3. 5x1 Butterfly from the top

4. 3-5 Butterfly pull ups


Gymnastic Conditioning

12 min EMOM:

Min 1: 10-20 Burpees

Min 2: 10-20 Butterfly pull ups Scale = Butterfly pull up rhythm drill

Min 3: 10-20 V-Ups


Try to find a rep range you can manage through the whole workout.



12 minutes, 30 sec on - 30 sec off:

DB Power snatches

Backward lunges with DB



Weight: 2x20/2x15kg



Shoulder strength

3x6-8 slow KB bottom up press

3x8 Cuban rotations with weight plates/DBs

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