WOD @theprogrm - 18. Dezember 2017

 

Warm Up:

5 min Row

Then,

3 rounds of:

10 Scapular push ups

10 Ring rows

10 Push ups

 

Strength / Skill work:

Bench Press

1. Find your daily 2RM

2. Keep the weight and do 8 more sets of singles

 

Workout:

For time:

200 DUs

100 KB swings, 32/24kg

50 BJ, 24/20in

25 DL, 100/70kg

200 DUs

 

Time cap = 25 minutes

 

Accessory:

Midline strength

2 rounds, no rest:

20-30 sec Hollow hold

20-30 sec Arch hold

20-30 sec Side plank hold L

20-30 sec Side plank hold R

 

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