WOD @theprogrm - 03. Dezember 2017

 

Warm Up

3 rounds:

10 Air squats

10 Kipping swings

10 Push ups

 

Strength / Skill work:

Gymnastics*:

6 min EMOM:

Min 1: 3-5 Top half pull ups

Min 2: 3-5 Bottom half pull ups

Then:

6 min EMOM:

Min 1: 3-5 Top half ring dips

Min 2: 3-5 Bottom half ring dips

 

*Split the class and people can choose where they want to start

 

Workout:

In pairs - 2 rounds:

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

30 DB STOH, 20/15kg

30 WB

30 DB Power cleans

30 WB

30 DB DL

30 WB

30 DB Power snatch

30 WB

30 DB Thruster

 

Time cap = 30 minutes

 

Accessory:

Posterior chain strength

100 Banded or empty barbell good mornings

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