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WOD @THEBOX - 05. Januar

REGULAR


WU:

5min AMRAP

10 KB Swings

10 Push Ups

10 Shoulder Taps

10 Superman


A:

Bench Press

Work up to 60% of your 1RM

Then 5x5 @60%


B:

For Time

4 Rounds

20 HSPU

40 Pull Ups

60 Sit Ups




METCON


WU:

100 SU's

100 JJ

60m Bear Crawl

90" Plank


A:

For time

Row 400m, 4 Burpees over the rower

Row 300m, 3 Burpees over the rower

Row 200m, 2 Burpees over the rower

Row 100m, 1 Burpee over the rower

Then start w. 100+1 and go up to 400+4


B:

18min AMRAP

10 Heavy KB Swings

10 (Weighted) Squats

10 Strict Pull Ups

10 (Weighted) Sit Ups

10 (Weighted) Push Ups

10 (Weighted) Burpees


Use weight plate of your choice if you do the exercises weight

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