WOD @theprogrm - 09. Januar 2018

Warm Up:

FS warm up, 20/15kg

10 FS, slow down, fast up

10 FS, 3 sec pause in the bottom

10 FS, one and a halves

 

Strength / Skill work

Front Squat

1. Find your daily 5RM

2. Keep the weight and do 5 more sets of 3

Workout:

7 min AMRAP

3 C2B pull ups Scale = Jumping (C2B) pull ups

3 Hang Power Snatches, 50/35kg

6 C2B pull ups

6 Hang Power Snatches, 50/35kg

9 C2B pull ups

9 Hang Power Snatches, 50/35kg

 

*Continue in this fashion, adding 3 reps to each movement until the 7-minute window expires.

 

Accessory:

TGU

Build to a heavy single TGU each side.

Drop down and perform 20 total reps, alternating sides.

Kommentar schreiben

Kommentare: 0