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WOD @THEBOX - 01. Februar

REGULAR


WU:

5min AMRAP

150m Row

15m Bear Crawl

10 Ring Rows / Incline Pull Ups

5 Push Ups


A:

Bent Over Row

Work up to a moderate - heavy weight


Then perform 5x8 w. a 2sec deficit


B:

7 Rounds

5 Pull Ups

10 Burpees

400m Row


C:

Tabata Flutter Kicks





METCON


WU:

3 Rounds

40 Mountain Climbers

30 Jumping Jacks

20 High Knees


A:

Seated Shoulder Press

Work up to a moderate - heavy weight


Then perform 5x 10-12 Reps L+R


B:

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Walking Lunges

10 Burpees

20 KB Swings

10 Burpees

10m Bear Crawl

10 Burpees

20 KB Swings

10 Burpees

30 Walking Lunges

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

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