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