WOD @theprogrm - 27. Oktober 2017

Warm Up

3 rounds

10 Kipping swings

10 Air squats

10 Push ups

10 KB DL

 

Strength / Skill work:

Push Press

1. Find your daily 2RM

2. Drop down to 90% and do 4 more sets

 

Workout:

In teams of 2 - split as you like

20 min AMRAP:

1000m Row

90 WB, 9/6kg, 10ft

80 KB swings, 24/16kg

70 Pull ups Scale = Ring rows

60 Box jumps, 24/20in

50 TTB Scale = Knee to chest

40 SDLHP, 50/35kg

30 HSPU Scale = Box HSPU ups

20 STOH, 50/35kg

10 Ring dips Scale = Ring push ups

 

Accessory:

Midline stability

50 Arch rocks

50 Hollow rocks

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