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WOD @THEBOX - 10. Januar

REGULAR


WU:

100 SU

Then 2 Rounds

10 Kong Squats

8 Lunges

6 Jumping Squats


A: Front Squats

Work up to 80% of your 1RM


Then perform 5x2 (31X1)


B:

14min AMRAP

7 Muscle Ups

50 Wall Balls (20/14)

100 DU / 250 SU


Cool Down:

5min easy Row




WU:

Row 500m

30 Dislocates

20 Sit Ups

10 Burpees

5 Broad Jumps


A:

KB Complex

Work up to a moderate - heavy weight and perform


5x3 Sets of

8 Double KB Swings

6 Double KB Squats

4 Double KB Push Press


B:

20' EMOM

I. 45sec Cal Row

II. 45sec Burpees

III. 45 sec Box Jump Overs

IV. 45sec Alternating DB Snatch

V. Rest


Cool Down:

5min easy Row


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