Suche

WOD @THEBOX - 05. November


REGULAR

2 Rounds

20 KBS

15 sec supinated Bar hang

10 OHS w. Barbell


A:

OH Squats

l. Work up to heavy 3 reps w. 5 sec pause in bottom

CAP 12


B:

«Gren’s»

Amrap 34

13 Thrusters (40/30kg)

23 Deadlifts (40/30kg)

9 Pull-Ups

17 Push-Ups

At the end of each round perform 1 Burpee for every break in that round


Cool-Down:

5min Foam Rolling in mobility area




METCON

WU:

3 Rounds

30 JJ

30 High Knees

30 Butt Kicks

10 Dislocates


A:

30' AMRAP

200 DU / 600 SU

5 Pull Ups

5 Lunges

5 Box Step Ups (24/16)

5 KB Swings (24/16)

150 DU / 450 SU

10 Pull Ups

10 Lunges

10 Box Step Ups (24/16)

10 KB Swings (24/16)

100DU / 300 SU

15 Pull Ups

15 Lunges

15 Box Step Ups (24/16)

15 KB Swings (24/16)


B:

Sally Push Ups


Cool-Down:

5min Foam Rolling in mobility area


42 Ansichten0 Kommentare

Aktuelle Beiträge

Alle ansehen