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WOD @THEBOX - 09. Dezember


REGULAR


WU: 250 m row 3 Rounds: 15 m Bear Walk w. straight legs & arms 10 KBS 5 Burpees


A:

Shoulder Press 5 x 4 reps at a challenging weight Btw. sets 5-8 strict Pullups


B: 10-20-30 Cal Row Thrusters (40/ 30) CAP 12


C: 3 Rounds: 30 GHDs/ weighted Situps 70 m Farmers Carry 50 DU CAP 12





MetCon


WU:

2 Rounds

30 Mountain Climbers

10 Banded side walks

10 Glute Bridges

10 Airsquats

A:

5 x 5 

DB Romanian DL

B:

18-15-12-9-6-3

Pullups

Box Stepovers (2 x 22.5/15)

Btw. Rounds 12/ 10 cal Erg

CAP 22

C:

Tabata Side Plank

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