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