WOD @THEBOX - 08. Mai

TEAM
Warmup:
400m Run
2 Rounds
14 Shoulder Press
10 Kipping Swings
7 Burpees
5 Front Squats 3 sec down, 3 sec pause
4 Jumping Lunges
Team-Wod:
Build teams of 4 and organise your equipment and space. Prep the specific movements.
Buy-in:
100 cal Bike (2 Athletes) - 100 Burpees to target (2 Athletes)
2 Rounds:
15 synchro FS (40/ 30) (Everyone)
75 DB Snatches (2 Athletes) - 75 Partner Wallballs (2 Athletes)
15 synchro GTOH (40/30) (Everyone)
50 HSPU (2 Athletes) - 50 TTB (2 Athletes)
15 synchro STOH (40/30) (Everyone)
25 Devils Press (2 Athletes) - 25 Box Stepovers (2 Athletes)
Amrap meters run in remaining time. Two people rest, two people run.
Time Cap: 11:50
METCON
Wu:
3 Rounds
10 cal on any erg
5 Walkouts to pushups
10 Lunges
A:
Emom 15
l. 15 DB/ KB Deadlifts
ll. 15 DB/ KB Stepups
lll. 15 DB/ KB Hang Snatches
B:
Amrap 18’
30 Jumping Squats
30 KB Swings
30 KB Thrusters
200m Run
Every 2:00 complete 5 Burpees o. KB