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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


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