WOD @theprogrm - 06. Januar 2018

 

Warm Up:

3 rounds of:

10 Plate jumps (different heights)

10 Kipping swings

5 Push ups

 

Strength / Skill work:

8 min EMOM:

Min 1: 4-8 Top half pull ups

Min 2: 20-30 sec Bottom of the ring dip hold

Min 3: 4-8 Bottom half pull ups

Min 4: 20-30 sec Top of the ring dip hold

 

Workout:

Open workout 12.3

18 min AMRAP:

15 Box jumps, 24/20in

12 Push press, 50/35kg

9 TTB Scale = Knees to chest

 

Accessory:

KB circuit -  5 rounds:

15m Overhead walk with 2xKB

15m Front rack walk with 2xKB

15m Walk with 2xKB in farmers carry

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