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WOD @THEBOX - 07. September


REGULAR


WU:

3 Rounds

30 DU / 60 SU

10 KB Swings

8 Goblet Squats

6 Lunges


A:

Front Squat

Work up to a moderate weight an perform

5x3 (3sec pause in bottom position)


B:

10-9-8-7.......1

1-2-3-4........10

Thrusters (40/30kg)

T2B


Cool-Down:


Hold each Position for 3 deep breaths

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R


*Focus on calm breathing through nose and mouth



METCON


WU:

Run 400m

Then 3 Rounds

5 Squats

3 Push Ups

1 Burpee


A:

3 Rounds

5 Scapula Pull Ups

5 Scapula Swings

5 Scapula Push Ups

then

Weighted Pull Up, 3RM


If you struggle with strict Pull Ups, work on your Pull Up strength


B:

3 Rounds for time

400m Run

20 Ball Slams

20 Box Jump Overs

20 Alternating KB Snatch


Cool-Down:


Hold each Position for 3 deep breaths

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R


*Focus on calm breathing through nose and mouth


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