WOD @theprogrm - 07. November 2017

Warm Up:

2x1 min “tag” in crab walk position / bear walk position Then

3x10 FS + 3x10 Strict press, 20/15kg

 

Strength / Skill work

Gymnastic Strength:

24 min EMOM:

Min 1: 15-20 sec Top of the pull up hold

Min 2: 10-20 sec Bottom of the ring dip hold

Min 3: Max L-Sit hold (hanging)

Min 4: 15-20 sec Top of the ring dip hold

Min 5: 10-20 sec Arch hang

Min 6: 20-30 sec Wall facing HSH

 

Workout:

For time:

30 Thruster, 30/25kg

30 TTB Scale = Knee to chest 20 Thruster, 30/25kg

20 TTB Scale = Knee to chest 10 Thruster, 30/25kg

10 TTB Scale = Knee to chest

Time cap = 9 minutes

 

Accessory:

Rotational Focus

30 Windmills for quality 30 Rotational WB touches

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