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WOD @THEBOX - 02. September


REGULAR


WU:

5min AMRAP

30 SU

20 Mountain Climbers

10 Lunges

5 Air Squats


A:

Back Squat

Work up to a moderate - heavy weight

Then perform 5x5


B:

'Fight gone Bad'

3 Rounds

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (35/25kg)

1 minute Box Jumps

1 minute Push Press (35/25kg)

1 minute Cal Row

1 minute Rest


Cool-Down:

Hold each Position for 3 deep breaths

I. Piriformis Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R


*Focus on calm breathing through nose and mouth



METCON


WU:

Run 400m then

3 Rounds

10 Light KB Swings

10 Lunges

10 Leg Lifts in Plank Position


A:

12' EMOM

1) 12 Wall Balls

2) 15 Heavy KB Swings

3) 18 Box Jump Overs


B:

12' AMRAP

10 Push Ups

10 Sit Ups

10 KB/DB Shoulder Press (Push if necessary)

10 Flutter Kicks


C:

14' AMRAP

10 Burpee Box Jumps

15 K2E

20 Walking Lunges

25 Crunches


Cool-Down:

Hold each Position for 3 deep breaths

I. Piriformis 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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