WOD @theprogrm - 03. Januar 2018

Warm Up:

15m Forward Bear crawl

15m Forward Crab walk

15m Waiter walk L

15m Waiter walk R

10 Scapula pulls

 

Strength / Skill work:

Snatch Grip Romanian Deadlift

1. Build to a heavy set of 5

2. Keep the weight and do 4 more sets of 5

 

Chin up

1. Find your daily 2RM

2. Keep the weight and do 3 more sets of 1

3. 1 set of max reps at bodyweight

 

Workout:

7 min AMRAP:

2 Hang power clean, 50/35kg

2 HSPU Scale = Ring push ups

4 Hang power clean, 50/35kg

4 HSPU Scale = Ring push ups

*Continue by adding 2 reps to each movements until 7 minutes are over

 

Accessory:

Shoulder strength

4x8-10 Cuban rotations

4x 15m KB upside down walk

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