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WOD @THEBOX - 05. Oktober


Metcon:

WU:

400m Run

Then 3 Rounds

25 Mountain Climbers

20 Jumping Jacks

15m Bear Crawl

10 Sit Throughs

A:

6 Rounds

1min DU / SU

1min KB Thrusters

1min Flutter Kicks

1min Wall Balls 

1min Rest

B:

300 m Heavy Farmers Carry


Every time you stop = 5 Burpees


Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch




Regular:

WU:

400m Run

Then 5min AMRAP

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Full Snatch

A:

Snatch Complex

1 Power Snatch

1 Full Snatch

2 OHS

Build to todays max.

B:

3 Rds for Time

4 MU

8 Burpee high Jumps

12 Wall Balls

C:

Tabata Hollow Hold


Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch


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