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WOD @THEBOX - 07. Juli

Aktualisiert: Juli 6


WEEKLY CHALLENGE


Max. Strict Pull Ups



REGULAR


WU:

10 Cal on any Erg

Then 3 Rounds:

10 Burpees

10 Lungesters

15 sec Barbell Stretch for Front Rack Position

A:

Front Squats


l. Bottom up Squat

Work up in weight for 4 reps


ll. Emom 5’

3 Front Squats from Floor

3 Burpees o. Bar


B: Amrap 14

2 Thrusters (50/35)

2 Rope Climbs

4 Thruster (50/35)

2 RopeClimbs


Cool-Down:

15sec in each Position for 2 Rounds

I. Hip Flexor Stretch L

II. Hip Flexor Stretch R

III. Quadriceps Stretch L

IV. Quadriceps Stretch R

V. Chest & Shoulder Stretch


*Focus on calm breathing through nose and mouth




METCON


WU:

Tabata

High Knees

Box Stepups


A:

3 x Superset

10 Goblet Lunges

10 Goblet Squats


B:

Emom 8'

l. 16/ 12 cal row

ll. 15 Boxjumps


Rest 3:00


Emom 8'

l. 12 Burpees

ll. 50 DU


Rest 3:00


Emom 8'

l. 15 Wallballs (20/14)

ll. 6 one arm Devils Press(22.5/15)


Cool-Down:

15sec in each Position for 2 Rounds

I. Hip Flexor Stretch L

II. Hip Flexor Stretch R

III. Quadriceps Stretch L

IV. Quadriceps Stretch R

V. Chest & Shoulder Stretch


*Focus on calm breathing through nose and mouth

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