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WOD @THEBOX - 09. September


REGULAR


WU:

2 Rounds

400m Run

10 Good Mornings w. KB

10 Sumo DL High Pull

10 Single Leg DL w. KB


A:

Deficit Deadlift (On Plates)

Work up to 75% of your 1RM


Then perform 5x3


B:

21-15-9-15-21

Pull Ups

Deadlift (100/70)

DB Snatch (22.5/ 17.5)


Cool-Down:

Easy 400m Run



METCON


WU:

100 Jumping Jacks

Then 3 Rounds

20 Mountain Climbers

10 KB Push Press (light)

5 Burpees


A:

4 Rounds

1min Bicycle Crunches

1min Single Unders

1min KB Swings

1min Rest


B:

20min AMRAP

2 V-Ups

2 Burpees

2 Wall Balls

4 V-Ups

4 Burpees

4 Wall Balls

6 V-Ups

6 Burpees

6 Wall Balls

.

.

.

Add 2 reps to every movement after every round


Cool-Down:

Easy 400m Run


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