WOD @theprogrm - 20. 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

Then,

Clean warm up, 30/25kg

2x3 Clean pulls

2x3 Muscle cleans

2x3 Power cleans

2x3 Cleans

 

Strength / Skill work:

Clean + Hang Clean + Front Squat

1. Find your daily max in 1 clean + 1 hang clean + 2 FS

2. Drop down to 90% and do 1 more set of 1 + 1+ 2

3. Drop down to 80% and do 2 more sets of 1 + 2 + 2

4. Drop down to 70% and do 3 more sets of 2 + 2 + 2

Workout:

3 rounds for time:

30/20 cal Row

20 Air squat

10 Push ups

 

Time cap = 14 minutes

 

Accessory:

Lateral focus

2 rounds:

15m Side lunges right leg first

15m Side lunges left leg first

30 Side to side jumps (like an ice skater)

Kommentar schreiben

Kommentare: 0