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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


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