WOD @THEBOX - 09. Juli

WEEKLY CHALLENGE
Max. Strict Pull Ups
REGULAR
WU: Amrap 6’ 10 KBS 10 alt. KB Cleans 10 KB Push Press
A: Push Jerk Work up to 50% of your 1RM
Then perform 3x4
* 2sec Down / Explosive Up / 2sec Hold in receiving position
BTW. Sets:
30sec Running on Spot
8 Jumping Lunges B: «Run and get Fran» 400 m Run 21 Thrusters (40/30)
21 Pull Ups 400 m Run 15 Thrusters (40/30)
15 Pull Ups 400 m Run 9 Thrusters (40/30)
9 Pull Ups
Cap: 18min
Cool-Down:
15sec in each Position
I. Spine Lumbar Twist L
II. Spine Lumbar Twist R
III. Samson Stretch L
IV. Samson Stretch R
V. Rhomboid Stretch L
VI. Rhomboid Stretch R
*Focus on calm breathing through nose and mouth
METCON
WU:
250m Row
2 Rounds
10 Kipping Swings
10 Shoulder Press w. BB
10 Kong Squats w. BB
A:
Superset 3 Rounds
16 Seated Arnold Press (8 each side)
12 DB Upright Row
8 Lateral Raises
Btw. Sets:
30 Mountain Climbers
30 Squat Pulses
B:
'Cindy'
20min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Cool-Down:
15sec in each Position
I. Spine Lumbar Twist L
II. Spine Lumbar Twist R
III. Samson Stretch L
IV. Samson Stretch R
V. Rhomboid Stretch L
VI. Rhomboid Stretch R
*Focus on calm breathing through nose and mouth