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WOD @THEBOX - 01. Oktober


Regular:

WU:

3 Rds

250 m Ski/ Bike/ Row

5 Hang pulls

5 Hang power clean

5 Front Squats

A:

High Hang + Hang Clean 

Work up to heavy 1+ 1 

B: «Bell»

3 Rds:

21 DL (80/60) 15 Pullups 9 FS (80/60)

Cool-Down:


Hold each Position for 3 deep breaths

I. Couch Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R


*Focus on calm breathing through nose and mouth



MetCon:

WU:

Joint Warm Up & 2 Rounds

30 m Bear Crawl (FW/BW)

30 m Crab Walk (FW/BW)

30 m Lunges (FW/BW)

A:

5 min AMRAP

5 Squats 

5 Push Ups

5 Sit Ups

B:

5 Rounds for time

3 Man Maker

6 Pull Ups

9 Box Jumps

10' Cap


Rest 2 min

then

10-9-8-7....1

KB Thrusters

KB Push Press

13' Cap


Rest 2 min


then

3-6-9-12-15-18

KB Swings

Burpees over the KB

11' Cap

Add up total time!


Cool-Down:


Hold each Position for 3 deep breaths

I. Couch Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R


*Focus on calm breathing through nose and mouth


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