WOD @theprogrm - 24. Januar 2018

Warm Up:

2 rounds of:

15m Forward bear crawl

15m Backward bear crawl

10 Active shoulder opener, 2 sec pause at the top

10 Windmills, 12/8kg

 

Strength / Skill work:

Strict Press

1. Find your daily 3RM

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

 

Workout:

For 20 min, 40 sec on - 20 sec off

1. cal Row

2. Max Hand release push ups

3  Max Squat cleans at 60% 1RM

4. Max Ring rows

5. Max Hollow hold

 

Accessory:

Grip strength

5x20m Heavy Farmers Carry with KB

Rest 2 min, then

Max KB hold

 

 

Kommentar schreiben

Kommentare: 0