WOD Wednesday 27/5/15

Warm-up
1x 2min row
1min su
1min su backwards
3x 15m bearcrawl
10 scapula pull ups
5 plank to push up each arm

Basic Strength
Shoulder Press (1×4)
emom 12
4 explosive shoulder press 15/20/25/27.5×3/30×3/32.5/35×2/37.5 or so…
*work up to a weight that feels heavy but not slow

Metcon (No Measure)
tauziehen
1on1
emom 12
20sec work, 40sec rest
*change partner every round
I do not really like this part, it is too long and of course it is fun but kinda not effective. I would rather work on gymnastic skill etc…

Metcon (Time)
in teams of 2
for time
400m run
100m buddy carry
100 swings 24/16
100m buddy carry
100 goblet squats 24/16
100m buddy carry
400m run
run together / split reps
RX 13:15min

Because of the people who took the class we were not able to work with another girl to do buddy carry as well. I worked with a tall guy and he carried me, so I had only half work to do. At least I used a 20kg Kettlebell for the swings and squats. I could do 20 swings unbroken and also 20-25squats… Yeah progress

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