WOD @theprogrm - 05. November 2017

Warm Up:

10 min Row

0-2 min: rate 20

2-4 min: rate 22

4-6 min: rate 24

6-8 min: rate 26

8-9 min: rate 28

9-10 min: rate 30+

 

Strength / Skill work:

20 min AMRAP:

Min 1: Top of the pull up hold Scale = top of the chin up / ring row hold

Min 2: 30 sec Hollow hold

Min 3: Bottom of the ring dip hold

Min 4: 30 sec Arch rocks

Min 5: Wall facing HSH

Workout:

21-15-9

Cal Row

Thruster, 40/30kg

Pull ups Scale = Jumping pull ups

 

Time cap = 10 minutes

 

Accessory:

TGU

Find your 2RM each side

Drop down one weight and do 20 reps in total, change side every 2 reps

Kommentar schreiben

Kommentare: 0