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WOD @THEBOX - 03. November


REGULAR

WU:

250 m row

30 m Lunges (15m forward, 15m backwards)

15 Kipping Swings

15 Air Squats

15 Thrusters w. Barbell


A:

Front Squat


Work up to 55% quickly, then:

2 x 6 @55%

2 x 5 @65%

2 x 4 @75%

1 x 3 @85%


B:

4 Rds for Time

3 Bear Complex (60/40)

20 TTB

50 DU / 150SU

CAP 20'


Cool-Down:

I. Calf Stretch L&R

II. Piriformis Stretch L&R

III. Cross Arm Stretch L&R




METCON


WU:

100 SU

Then Prep for WOD


A:

Run 4 x 500m Row in teams of 2

Partner A Row

Partner B Flutter Kicks 20sec On / 10sec Off


B:

20' AMRAP in teams of 2

5 Synchronised Burpees

10 Synchronised DB Thrusters

15 Synchronised Pull Ups

20 Synchronised Weighted Lunges

25 Synchronised Russian Twists


Cool-Down:

I. Calf Stretch L&R

II. Piriformis Stretch L&R

III. Cross Arm Stretch L&R


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