WOD @THEBOX - 08. Oktober

Regular:
WU:
3 Rounds
150m Row
15m Walking Lunges
10 Air Squats
A:
Back Squats
Reach todays 6RM (3 Attempts)
B:
'Hero WOD Friday’
‘Jordan’
100 KB Swings
100 Sit Ups
100 Air Squats
100 Push Ups
Cool-Down:
Hold each Position for 3 deep breaths
I. Couch Stretch L&R
II. Calf Stretch L&R
III. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth
MetCon:
WU:
3 Rounds
50 SU
15 Good Mornings (KB)
10 KB Swings
5 Goblet Squats
A:
Superset
KB Sumo Deadlift
Goblet Squat
3x8
B:
Buy-In: 1000m Row
Then 4 Rounds
27 Pull Ups
21 MedBall Cleans
15 Push Ups
9 Ball Slams
Buy-Out: 800m Run
Cool-Down:
Hold each Position for 3 deep breaths
I. Couch Stretch L&R
II. Calf Stretch L&R
III. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth