WOD @theprogrm - 02. November 2017

Warm Up:

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

10 Hollow rocks

10 Arch rocks

10 Hollow rock hip extension into bridge position

 

Strenght:

5 sets of 8 DB Row

5 sets of 8 DB seated presses

 

Gymnastic Conditioning:

16 min EMOM:

Min 1: 15 ub WB, 9/6kg, 10/9ft

Min 2: 10-15 Butterfly pull ups Scale = Butterfly pull up rhythm drill

Min 3: Max reps DUs Scale = Single unders

Min 4: Rest

 

Workout:

For time:

27-21-15-9

Muscle Clean, 30/25kg

Ring dips Scale = Push ups

 

Time cap: 9 minutes

 

Accessory:

Posterior chain focus

50 Banded hamstring curls (25 each side)

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