10. September 2026
Thursday: Gymnastics
Warm up:
4 min EMOM:
Min 1: 25 sec Skipping + 25 sec Dead hang
Min 2: AMRAP 1 Down up + 4 Plank shoulder taps + 1 Push-up
Gymnastics warm up:
1-3 Strict pull-ups
1-3 Strict TTB / Leg raises
1 Wall-walk + 10 sec Wall-facing HS hold
3 x Kiss the wall
Gymnastics:
15 min EMOM:
Min 1: 10-20 sec Wall facing HS Hold / Freestanding + 20 sec Arch rocks
Min 2: 4-8 Strict TTB / Strict leg raises to 90°
Min 3: 20 Alt. SU + 10 Crossover SU + 10 Backwards SU / 40 sec Skipping practice
WOD prep:
30 sec DU practice
5 Ring rows with a 2 sec hold in the top position
1 Wall-walk + 10 sec Wall-facing HS hold
2 Rounds of:
100m Run
2 Wall walks / 5 Push-up + plank shoulder taps
20 DU / 30 SU
10 Ring rows
WOD:
6 x 2 min on / 1 min off:
A) AMRAP:
300m Run
Max Wall walks / Push-up + Plank shoulder tap in remaining time.
B) AMRAP:
100 DU / 150 SU
Max Ring rows in remaining time.
Alternate between A and B.