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WOD @THEBOX - 02. November


REGULAR

WU:

Amrap 5’

5 DL

5 Muscle Cleans

5 Thrusters

5 Split Jerks


A:

Clean Complex


2 Power Clean

1 Cluster

1 Split Jerk

Work up to todays max.


B:

Amrap 7’

12 KB Swings

8 KB Snatch

4 HSPU


5min Rest


1k Row


Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch




METCON


100 Mountain Climbers

Then 2 Rounds

15 m Bear Crawl

15 Good Mornings

A:

Superset

3 Rounds

8-10 Seated Shoulder Press

8-10 Triceps Kick Backs

B:

20' EMOM

1) 45" Bar hang

2) 15 Burpees

3) 45" Wall sit

4) 20 KB Swings

5) 45" Plank

6) 15 Wall Balls (20/14)

7) 45" Hollow Hold

8) 20 Push Ups

9) 45" Bottom of (Goblet) Squat

10) 15 Ball Slams


Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch


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