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WOD @THEBOX - 07. Januar

REGULAR


WU:

500m Row

Then 2 Round

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 OH Squats


A:

Snatch

Work up to todays max. Muscle Snatch

Once reached continue to max you Power Snatch


Then prep for Workout


B:

15min AMRAP

10m OH Lunges (40/30kg)

8 Bar Facing Burpees

10m Front Rack Lunges (40/30)

8 Strict T2B




METCON


WU:

3 Rounds

10 Cal Row

30 Mountain Climbers

10 Jumping Squats

30 shoulder Taps


A:

Bent Over Row w. BB/DB/KB

Work up to a moderate - heavy weight


Then perform 4x8 Reps


B:

18min AMRAP

In Teams of 2

2-4-6-8-10-12..

Synchronised Wall Balls

Synchronised Single DB Devil Press


C:

Tabata Row (Sprint)

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