WOD @theprogrm - 26. November 2017

Warm Up:

3 rounds of: 300m Row

15m Inch worm

10 Air squats

10 Kipping swings

 

Strength / Skill work:

Gymnastic Strength:

16 min EMOM:

Min 1: 3-5 Wall walks

Min 2: (accumulated) 30 sec hang on bar / rope / rings Min 3: 30 sec Arch hold

Min 4: 30 sec Hollow hold

 

Workout:

5 rounds, 45 sec on - 15 sec off*:

1. Max cal Row

2. 10 WB, 9/6kg + max TTB Scale = Sit ups

3. 10 DB snatches + max Burpees

4. Max ub C2B pull ups Scale = Jumping pull ups 5. Rest

 

*All out efforts

 

Accessory:

Posterior chain

50 Single leg banded hamstring curls (each side)

Kommentar schreiben

Kommentare: 0