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