WOD for Thursday, Aug 13, 2020

Warm up EMOM

1. Seated wall angels
2. Pancake (if possible) good mornings (with stick)
3. Cuban press with plates
4. Prone over head raises 20 sec + Prone over head pulses 20 sec
5. DU practise

Shoulder press

Shoulder press
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*Percentages counted from 1RM are

*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.


Gymnastics in pairs 🙂

4 x 2 minutes work / 2 minutes rest

2-4 rope climbs (1-2 for both, can be legless too)
10-20 m handstand walk / assisted hs walk / wheel barrow walk (Choose amount that is challenging for both but doesn’t take too much time)
Amrap DU’s

*You should have about a minute for DU’s.
*Can be done alone too with same reps if needed more challenge – less rest.