WOD @theprogrm - 21. November 2017

Warm Up:

500m Row

Ankle mobility with KB, 2 min each side

5x Active ankle mobility - 1 https://youtu.be/VZ1TK2GE9qU

500m Row


Strength / Skill work:

Gymnastic Skill Development: Pistols

10 Air Squats as low as possible

10 Backward lunges (each leg) , 3 sec pause pause in the lunge position

10 Backward lunges, 3 sec pause in the lunge position, take the foot off the ground so that only the knee stays on the ground and stand back up

10 Lateral box step down-ups, lower from the top into bottom of pistol position and stand back up

10 Lateral box step down-ups with leg helt in front

10 Pistols



For time:

50 Box jumps 24/20in

40 Deadlifts 70/50kg or KB Swings 32/20kg

30 Pistols

20 Power cleans 70/50kg

10 Front squats 70/50kg


Time cap = 14 minutes



Grip strength

3x max KB hold, 2x24/26kg Rest 1 min in between.

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