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WOD @THEBOX - 03. Dezember


REGULAR


WU:

3 Rounds

15m Jog

15 High Knees

15 Butt Kicks

15 Dislocates

15 Push Press

A:

Shoulder Press

Work up to a heavy double


Btw. Sets perform 5 OH Squats with light weight 


B:

'Hero WOD Friday'

'Michael Esposito'

21-15-9 Reps for Time

Overhead Squats (40/30kg)

Hand Release Push-Ups


C:

Tabata Shoulder Taps



METCON


WU:

Row 250m

50 JJ

Row 250m

Then

20 Dislocates

30m Bear Crawl


A:

KB Clusters


Work up and perform 4x8 Clusters each arm


B:

12-11-10-9-8-7-6-5-4-3-2-1

T2B/K2E

Plate Burpees

DU

KB Squat Clean & Press


C:

Tabata

Row (Sprint)

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