WOD @theprogrm - 28. Januar 2018


Warm Up:

3 rounds of:

15m Forward lunges

15m Backward lunges

15m Forward bear crawl

15m Backward bear crawl


Strength / Skill work:

Snatch grip Romanian Deadlift

1. Build to a heavy set of 6 crucial to maintain good form

2. Keep the weight and do 4 more sets


Single Leg Deadlift

1. Perform 3x6-8 single leg deadlift with a KB, slow and controlled movement



15 min AMRAP:

20 Alternating DB Snatches

10 Double STOH

15m Double FR Walking Lunge

15 KB facing burpees

15m Double FR Walking Lunge


Weight: 1x 22.5/15kg DB



3 rounds of:

20 Arch rocks

20 Hollow rocks

20 Lateral raises (each side)



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