WOD @theprogrm - 30. Dezember 2017

 

Warm Up

Foot touch game, 3x1 minute with different partners.

Then,

10 Strict press

10 BTN Strict press

10 Push press

10 BTN Push press

10 Push jerk

 

Strength / Skill work:

Push Jerk

1. Find your daily 5RM

2. Drop down to 80% and do 3 more sets of 5.

3. Drop down to 60% and do 5 min AMRAP. Pause 3 sec on the receiving position

 

Workout:

40-30-20-10

WB, 9/6kg, 10/9ft

Deadlifts, 60/40kg

 

Time cap = 12 minutes

 

Accessory:

Bodybuilding focus

3x8-10 DB Floor press

3x8-10 DB Shoulder press

3x8-10 DB Bicep curls

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