WOD @theprogrm - 31. Dezember 2017

Training 7

Warm Up:

Ankle and hamstring mobility as shown in the video https://youtu.be/vZxWPC2NcyU

Then with an empty bar,

10 BS, 3 sec pause in the bottom

10 BS, slow down - fast up

10 BS,  one and a halves

 

Strength / Skill work:

Back Squat

1. Find your daily 2RM

2. Drop down to 90% and do 1 more sets of 2

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

 

Workout:

Open workout 12.1

7 minutes of burpees to target

 

Accessory:

3 rounds of:

20m heavy Farmers carry

20m Front rack carry

20m Overhead carry

 

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