WOD @theprogrm - 11. Januar 2018


Warm Up:

6 min AMRAP of:

15m Forward bear crawl

15m Backward bear crawl

15m Inch worm

15 Backward crab walk


Strength / Skill work:

Gymnastic Skill Development: TTB (scooping)

1. 10 Slow Jefferson curls with KB

2. 3x5-10 Compression pikes https://youtu.be/Jv9CRMeuqxs

3. 3x10 Kipping swings

4. 3x10 Kipping swings with knee to chest

5. 2x6-10 Alternating swings with knee to chest - kipping TTB

6. 1x10 Kipping TTB (scooping)

7. 1x max ub kipping TTB

8. 3x 0.5 of max kipping TTB for speed. Rest 60 sec in between sets




GTOH, 50/35kg


Pull ups Scale = Ring rows


Time cap = 8 min



Posterior chain

100 empty bar good mornings for QUALITY

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