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WOD @THEBOX - 05. Juli


WEEKLY CHALLENGE


Max. Strict Pull Ups



REGULAR


WU: 300 m row 2 Rounds: 10 Deadbugs 10 KB Swings 10 KB Sumo DL 10 KB Good Mornings

A:

Deadlift Work up to 50% of 1 RM Then 8min EMOM 5 DL @50% 8 KBS (24 / 16)

B: 2 Rounds: 50 DU / 150 SU 20 TTB Rest 3:00

2 Rounds

50 DU / 150 SU

10 Burpee Pull Ups

Cap: 15min


Cool-Down:

30sec in each Position for 2 Rounds

I. Single leg Back Stretch L

II. Single leg Back Stretch R

III. Piriformis Wall Stretch L

IV. Piriformis Wall Stretch R

V. Saddle Pose

VI. Downward Facing Dog


*Focus on calm breathing through nose and mouth





METCON


WU:

3 Rounds

20 High Knees

10 KBS

5 Kipping Swings

A:

4 Rounds

45sec On / 15sec Off

I. Superman Flutter Kicks

II. High Plank Arm Raises (Hold 2sec at top)

III. Lateral Bear Crawls

*1min Rest btw. Rounds

B:

3 Rounds

30 Hand Release Pushups

30 Alt. V-ups

30 Box jumpovers

CAP 20min


Cool-Down:

30sec in each Position for 2 Rounds

I. Single leg Back Stretch L

II. Single leg Back Stretch R

III. Piriformis Wall Stretch L

IV. Piriformis Wall Stretch R

V. Saddle Pose

VI. Downward Facing Dog


*Focus on calm breathing through nose and mouth

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