WOD @theprogrm - 28. Dezember 2017

Warm Up:

3 rounds of:

15m Forward bear crawl

15m Backward bear crawl

10 Scapula pulls

10 Plate jumps (10 at 10kg plate, 10 at 2x10kg plate, 10 at 2x20kg plate)

 

Strength / Skill work:

Gymnastic Strength/Conditioning:

15 min AMRAP for quality:

5-10 Strict pull ups

15 Air Squats

5-10 Strict ring dips Scale = 5 Eccentric ring dips

10 Box jumps 24/20in

5-10 Strict TTB Scale = 10-15 sec L-Sit hold

 

Workout:

12 min running clock, for max reps:

1 minute of Squat cleans

1 minute of Push jerks

2 minutes of Squat cleans

2 minutes of Push jerks

3 minutes of Squat cleans

3 minutes of Push jerks

 

Weight: 60/40kg

 

Accessory:

Rotational focus

40 Rotationals Wallball touches*

* 20 at hip height (horizontal), 20 from hip to overhead (diagonal)

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