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