WOD @theprogrm - 10. Januar 2018

 

Warm Up:

Rowing game: teams of 4 people, 4 rowing machines per team, 100m - 5 burpees - 100m - 5 burpees till 100m on the fourth rowing machine are completed. Fastest team wins.

Then,

4 sets of

10 Active shoulder opener, 2 sec hold at the top

10 Kipping swings

 

Strength / Skill work:

Strict Press

1. Find your daily 5RM

2. Drop down to 80-90% and do 3 more sets of 5

 

Workout:

3 rounds for time:

800/700m Row

15 DL 120/100kg

15 strict HSPU Scale = Box HSPU

 

Time cap = 18 minutes

 

Accessory:

Grip strength

Reverse Tabata on the bar/rings/rope:

8x10 sec on - 20 sec off hang

 

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