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WOD @THEBOX - 04. November


REGULAR

WU:

3 Rounds:

10 Shoulder openers

10 Kong squats w. Barbell

10 Shoulder press 

10 High jumps w. Barbell


A:

High Hang Snatch

Work up to a 3 RM


B:

30-20-10

Burpee Box jumpovers

Thrusters


First Round 40/30

Second Round 55/40

Third Round 65/ 45


Cool-Down:

I. Coach Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R

IV. Downward Facing Dog




METCON


WU:

2 Rounds

40 SU

15m Walking Lunges

20 Shoulder Taps

15m Sumo Walk


A:

Split Squat

Work up to a heavy weight


Then perform 4x12 L&R


B:

5 Rounds

Every 3min perform:

100 SU

8 Burpee Box Jump Overs

Max. Sit Ups


Rest 1min btw. Sets


Cool-Down:

I. Coach Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R

IV. Downward Facing Dog


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