WOD @theprogrm - 15. Dezember 2017

Warm Up:

2 rounds:

15m Forward Lunges

15m Backward lunges

30 Single unders

 

Strength / Skill work:

16 min EMOM:

Min 1: 20 sec Top of the pull up hold

Min 2: 20 sec Bottom of the ring dip hold

Min 3: 30 sec Top of the ring row hold

Min 4: 20-30 sec Wall facing HS hold

 

Workout:

“Stevie”

For time:

31 KB swings, 32/24kg

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

31 OHS, 45/30kg

31 Burpees

31 Lunges

31 Push jerks, 45/30kg

31 Knees to elbows

31 BJ, 24/20in

31 Hang cleans, 45/30kg

31 Sit ups

31 DUs

31 DL, 80/60kg

 

For each movement all 31 reps must be unbroken. If you fail to do all 31 reps unbroken, start back at rep #1 for that movement. Rest only between movements. Scale as needed.

 

Time cap = 22 minutes

 

Accessory:

Rotational Focus

50 Russian twists with plate

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