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WOD @THEBOX - 10. September


REGULAR


WU:

3 Rounds

40 Jumping Jacks

30 Mountain Climbers

15m Lunges

5 Goblet Squats


A:

Split Squat w. BB

Work up to a challenging weight


Then perform 4x8 each Leg


B:

'Hero WOD Friday'

'Blake'

4 Rounds For Time

30m Overhead Walking Lunges (20/15kg Plate)

30 Box Jumps

20 Wall Balls Shots (20/14)

10 Handstand Push-Ups



METCON


WU:

200m Row

40 JJ

200m Row

20 Squats

200m Row

10 Burpees


A:

Superset

Bench Press/Floor Press

Deficite Push Ups

5x 5+5


B:

3 Rounds for Time

10 Strict Pull Ups

20 Push Press (DB or KB)

10 Jumping Lunges

20 Devil Press

10 Box Step Ups w. KB or DB

20 Russian Twists



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