WOD @THEBOX - 11. Oktober

Regular:

WU:

3 Rounds

40 Mountain Climbers

30 Jumping Jacks

20 KB Swings

10 Push Press w. KB

Then Stretch and Prep for Snatch

A:

Hang Power Snatch + Squat Snatch

Work up to todays max

performing 2 + 1

B:

5 Rounds for Time

5 Man Makers (22.5/12.5)

10 DB Snatch (22.5/12.5)

15 Squats w. 1 DB

*15min Cap

C: 

3x8-12 Skull Crushers

Cool-Down:

Easy 5min on any Erg (Ski, Bike, Row)

MetCon

WU:

2 Rounds

50 SU

40 Mountain Climbers

30 Jumping Jacks

20 KB Swings

10 Push Press w. KB

A: 

15min EMOM

I. 45sec Mountain Climbers

II. 45sec Box Jump Overs

III. 45sec KB Swings

IV. 45sec Russian Twists

V. Rest

B:

25min AMRAP

12 alt. Jumping Lunges

9 Burpee High Jumps (To Pull Up Bar)

6 Strict T2B / V- Ups

Cool-Down:

Easy 5min on any Erg (Ski, Bike, Row)