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WOD @THEBOX - 11. November


REGULAR


WU:

Amrap 6’

2 Shuttle runs

10 Muscle Cleans

2 Shuttle runs

10 FS

2 Shuttle runs

10 Shoulder Press


A:

Clean & Jerk Waves


l. Work up to 75%-85% of 1RM

ll. Work your way to a max by adding +5 kg, then taking off -2.5kg


B:

5 Rounds:

5 Strict Pullups

10 DB Bench (22.5/15)

20 V-Ups

Cap 10’


C:

8min AMRAP

15/ 20 cal Row/ Ski/ Bike

20 DU

10 Wallballs


Cool-Down:

I. Samson Stretch L&R

II. Downward Facing Dog

III. Cobra Stretch

IV. Cross Arm Stretch L&R




METCON


WU:

3 Rounds

30 Single Unders

20 Shoulder Taps

10 KB Swings


A:

Superset

4 Rounds

10 DB Bent Over Row L&R

10 DB Pull Overs


B:

4 Rounds

5min AMRAP

15 KB Swings

10 Cal Row

5 Pull Ups

max. Burpee Box Jump Overs


- 1min Rest Btw. Rounds -


Cool-Down:

I. Samson Stretch L&R

II. Downward Facing Dog

III. Cobra Stretch

IV. Cross Arm Stretch L&R


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