WOD @THEBOX - 04. August

REGULAR

WU:

Amrap 6’

2 Burpees

10 Clean DL

2 Burpees

5 Muscle Clean & Shoulder Press

2 Burpees

5 Power Clean & Pushpress

A:

Clean & Jerk

3 RM

Athletes choice if squat/ power and power/ split.

B:

5 Rounds

10 KB OH Lunges (24/16)

10 KB Sumo DL HP (24/16)

30 DU

10-8-6-4-2 Squat Cleans

*Weight Cleans

10 @60/40 kg

8 @70/ 50 kg

6 @80/ 60 kg 4 @90/70 kg 2 @100/ 80 kg

METCON

WU:

Amrap 5

20 DU

10 KB SDLHP

10 KBS

10 KB Lunges

A:

Emom 9min

l. 8 DB Thruster

ll. 12 DB Deadlifts

lll. 8 DB Squat C & J

B:

3 Rounds 2:00 on 1:00 off

30 DU

20 Wallballs

Amrap DB Snatches

*Score is lowest round

C:

For time

Buy-in: 30 Boxjumps

40 DB Snatches (22.5/15)

30 Slamballs

20 Sumo DL High Pull (24/20)

10 Burpee Pullups

20 SDLHP

30 Slamballs

40 DB Snatches

CAP 16

Cool-Down:

Hold for 3 breaths

I. Single Leg Stretch L+R

II. Butterfly Stretch

III. Cross Arm Stretch L+R

IV. Neck Rolls