WOD @theprogrm - 10. November 2017

Warm Up

3 rounds of:

10 Dislocates with PVC pipe 10 Active shoulder opener 10 Kipping swings

 

Strength / Skill work:

Strict Press

1. Find your daily 3RM (try to match/top your 2RM weight from week 3 weeks ago)

2. Drop down to 90% and do 3 more sets of 3

 

Workout:

In teams of 2 - YGIG

22 min AMRAP:

11 WB, 9/6kg, 10/9ft

11 Pull ups Scale = Ring rows 11 KB snatches, 24/16kg

11 HSPU Scale = Box HSPU 11 KB Goblet squats, 24/16kg 11 TTB Scale = Knee to chest 11 Burpees

 

Accessory:

Midline and grip strength Accumulate 3 min Bar hang Accumulate 3 min Hollow hold

Kommentar schreiben

Kommentare: 0