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WOD @THEBOX - 12. August


REGULAR


WU:

400m Run

Then 2 Rounds w. Barbell

10 Back Squats

8 Good Morning to Squat

6 Hang Squat Cleans


A:

Clean Complex

Power Clean + Hang Squat Clean


Work up to a moderate to heavy weight

Then Perform: 4x 2 + 1


B:

5 Rounds For Time

20 WallBalls (20/14)

10 Devil Press (22.5/15kg)


Cool-Down:

Hold each Position for 3 deep breaths

I. Double Leg Back Stretch

II. Butterfly Stretch

III. Hip Flexor Stretch L + R

IV. Cross Arm Stretch L + R




METCON


WU:

5min AMRAP

30 Mountain Climbers

20 Jumping Jacks

10 Hollow Rocks

5 Walk Outs w. Push Up


A:

Superset 3 Rounds

5-8 Half Kneeling Arnold Press R

5-8 Push Ups

5-8 Half Kneeling Arnold Press L

5-8 Pull Ups


B:

20' AMRAP

15 Burpees

15 KB Snatch

15 KB Swings

15 KB Clusters


C:

Tabata

Plank up and downs


Cool-Down:

Hold each Position for 3 deep breaths

I. Double Leg Back Stretch

II. Butterfly Stretch

III. Hip Flexor Stretch L + R

IV. Cross Arm Stretch L + R


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