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WOD @THEBOX - 08. Februar

REGULAR


WU:

3 Rounds

50 SU

10 KB Swings

10 KB Shoulder Press (5 L&R)


Then Prep for Jerk


A:

Jerk Complex

Work up to todays max. in the complex


1 Split/Push Jerk

2 Jerk Balance


B:

'DT <3 Cindy'

5 Rounds

1 Round DT

2 Rounds Cindy


*DT:

12 Deadlifts (70/47.5kg)

9 Hang Power Clean

6 Push Jerk


* Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats





METCON


WU:

3 Rounds

150m Row

10 KB Good Mornings

10 KB Swings

15m Bear Crawl


A:

For Time

100 American KB Swings

200 Russian KB Swings


*Every time you drop the KB:

5 Burpees

10 Push Ups

15 Air Squats


B:

Superset

4 Rounds

8-10 Hammer Curls

8-10 Skull Crushers

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