WOD @theprogrm - 12. Dezember 2017

Warm Up

3 rounds, no rest:

15 Hollow rocks

Roll into

15 Arch rocks


Strength / Skill work:

Gymnastic Skill Development: TTB

1. 10 Slow Jefferson curls with KB

2. 3x5-10 Compression pikes https://youtu.be/Jv9CRMeuqxs

3. 3x10 Kipping swings

4. 3x10 Kipping swings to L-sit

5. 3x6-10 Alternating swings to L-Sit - Straight leg kipping TTB

6. 3x10 Straight leg kipping TTB


Gymnastic Conditioning (optional depending on how much time is spent for the Skill Development):

7 min AMRAP:

12 Straight leg kipping TTB

12 KB swings, 24/16kg



5 rounds for time:

400m Row

15 OHS, 45/30kg


Time cap = 16 minutes



Grip strength

Reverse Tabata Rope hang

8x10 sec on - 20 sec off: dead hang on rope


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