WOD @theprogrm - 19. November 2017

Warm Up

6 min AMRAP:

6 FS, 20/15kg

6 Strict press, 20/15kg

6 Good mornings, 20/15kg

6 Anterior shoulder rotations https://youtu.be/_c_PW2yhMf0

 

Strength / Skill work:

Gymnastic Strength:

15 min EMOM:

Min 1: Top half pull ups Scale = Leg assisted

Min 2: Bottom half ring dips Scale = Bottom of the ring dip hold Min

3: Strict TTB Scale = Hang to L-sit

Min 4: Bottom half pull ups Scale = Leg assisted

Min 5: Top half ring dips Scale = Leg assisted

 

Workout:

21-18-15-12-9-6-3

KB Swings

FS

Push press

Weight: 45/30kg

 

Time cap = 18 minutes

 

Accessory (optional): Rotational focus

30 Russian twists

30 Lying windmills https://youtu.be/uy1Cp-jtIDg 30 Standing windmills

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