WOD WOD, 29. September 2023

On:
In: Wod

WOD – Fri, Sep 29

2023_09_29_Lifting (Weight)

every 2 minutes for 12 minutes

Set 1 | 5 Shoulder Presses @ 45 %

Set 2 | 5 Shoulder Presses @ 55 %

Set 3 | 5 Shoulder Presses @ 65 %

Set 4 | 8 Push Presses @ 75 %

Set 5 | 8 Push Presses @ 85 %

Set 6 | 8 Push Presses @ 90 %

| % of your 1Rm Shoulder Press

| keep feet flat on the ground & engage your core – no heavy overarching in the Shoukder Presses

| stay upright in the dip and use yoour legs in the Push Presses

| Score = weight

.

2023_09_29_WOD (Time)

6 rounds

6 Shuttle Runs

8 Bar Burpees over Bar

6 Ground to Overhead

rest 2 minutes

 

Rx: 50 | 35 kg

TimeCap: 23 minutes

| Shuttle Run = 8m In & Out

| the weight on the Ground to Overhead should

be light enough that you can go some TNG reps

| all styles allowed

| Score = time (incl. rest)