WOD @THEBOX - 04. Januar
REGULAR
WU:
100 SU
Then 2 Rounds
8 Shoulder Taps
6 KB Push Press L&R
A: Push Press
Work up to todays 3RM
w. a 5sec hold at the top on the last rep
B:
For Time
50-30-10
Alternating DB Snatch (22.5/17.5kg)
DB Box Step Overs (22.5/17.5kg)
Ball Slams
Cool Down:
5min easy Row
METCON
WU:
4min AMRAP
150m Row
10 Lunges
8 Push Ups to Pike
A:
Split Squats
4x10 each side @moderate - heavy weight
B:
25min EMOM
I. KB Swings
II. Russian Twists
III. GTOH w. Plate
IV. Burpee Box Jump Overs
V. Rest
Cool Down:
5min easy Row