WOD @theprogrm - 18. Januar 2018


Warm Up:


1st min in bear crawl position

2nd min in crab walk position

3rd min everyone hooked up with a partner (arms are hooked)

Then, 4 sets of

10 Active shoulder opener, 2 sec hold at the top

10 Hollow to Arch rolls


Strength / Skill work:

Gymnastic Skill Development: Butterfly / Kipping pull ups

For quality:

1. 3x10 Kipping swings

2. 3x10 Butterfly rhythm drill / 3x 3 Kipping swings + “Jump off the swing”

3. 10x1 Butterfly/Kipping pull up from the top

4. 5x3-5 Butterfly/Kipping  pull ups


Gymnastic Conditioning:

6 min AMRAP:

12 KB swings, 24/16kg

6 Pull ups



10 min AMRAP:

10 DB Hang squat cleans


10 DB DL

10 DB Thruster


Weight: 20/15kg



Midline strength:

50 Lying windshield wipers



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