WOD @THEBOX - 08. Juli

WEEKLY CHALLENGE

Max. Strict Pull Ups

REGULAR

WU: 3 Rounds: 10 Dislocates 10 Broom Stick OHS 2 Shuttle runs 2 Wallwalks

A:

OH Squats

Work up to todays 4RM

Then perform 5x2 with the same weight

B:

21-15-9 Power Snatches (40/ 30) Pushups Front Squats (40/ 30) CAP 12-15

Cool-Down:

15sec in each Position for 2 Rounds

I. Single leg Back Stretch L

II. Single leg Back Stretch R

III. Piriformis Wall Stretch L

IV. Piriformis Wall Stretch R

V. Saddle Pose

VI. Downward Facing Dog

*Focus on calm breathing through nose and mouth

METCON

WU:

Tabata

Row (Sprint)

A:

4 Rounds

Superset

15 Band Triceps Push Downs

10 Inverted Rows

5 Decline Push Ups

B:

3 Rounds

Every 6 minutes, perform:

15 / 12 cal Row

8 Burpee Box Jump Overs

12 / 10 cal Row

4 Man Makers (22,5/15kg)

9 / 7 cal Row

Cool-Down:

15sec in each Position for 2 Rounds

I. Single leg Back Stretch L

II. Single leg Back Stretch R

III. Piriformis Wall Stretch L

IV. Piriformis Wall Stretch R

V. Saddle Pose

VI. Downward Facing Dog

*Focus on calm breathing through nose and mouth