WOD @THEBOX - 04. Oktober

REGULAR
WU:
50 SU
Then 3 Rounds
15 m Lunges
10 Good Morning to Squats
5 Jumping Squats
A:
Front Squat
5x5 Tempo 31X1
B:
10-9-8…1
Thrusters (40/30)
Dips
C:
3x 5-8 Seated Shoulder Press (DB)
Cool-Down:
I. Single Leg Stretch L&R
II. Butterfly Stretch
III. Cross Arm Stretch L&R
IV. Cobra Stretch
MetCon
WU:
8' Rowing, Ski Erg, Assault Bike, Rope Skipping
A:
15' EMOM
1) 20 KB Swings
2) 10 Burpees over the KB
3) 15 Plank to High Plank
B:
22' AMRAP
6 Pull Ups
9 Burpees
12 KB Snatch
15 Box Jumps Overs
18 Lunges
21 Bicycle Crunches
Cool-Down:
I. Single Leg Stretch L&R
II. Butterfly Stretch
III. Cross Arm Stretch L&R
IV. Cobra Stretch