WOD @theprogrm - 22. Dezember 2017

Warm Up:

4 rounds:

15m Bum kicks

15m High knees

10 Kipping swings

5 Burpees

10 Air squats


Strength / Skill work:

16 min EMOM:

Min 1: Strict TTB Scale = Hang to L-sit

Min 2: Wall walks

Min 3: Rope climb / Max bar hang

Min 4: Strict HSPU Scale = Eccentric HSPU / Push ups


*Choose a maintainable rep range




For time:

800m Run with 10/5kg plate


14 rounds of:

5 Strict pull-ups Scale = Ring rows

4 Burpee box jumps, 24/20in

3 Cleans, 85/60kg


800m Run with 10/5kg plate


Time cap = 25 minutes


*Substitute 800/700m Row is the weather doesn’t allow to run



Shoulder stability/mobility

3x6-8 Cuban rotations

3x8-12 KB Bottom up press

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