WOD @THEBOX - 12. November
REGULAR
WU:
2 Rounds
50 SU
10 Dislocates
10 Push Press
10 Kipping Swings
A:
Seated Shoulder Press w. BB
Work up to todays 3RM (Work from rack an sit down on a box)
After reaching your 3RM drop to an empty BB an perform
2x max reps Shoulder Press (Not seated)
B:
'Josh'
21 OHS (40/30)
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups
CAP 15
METCON
WU:
400 m run
2 Rds :
15 m Lunges forward
15 m Lunges backward
10 KBS
5 Pushups
A:
Bulgarian Split Squats
4 x 8 per Leg
B:
«Nick»
12 Rounds:
10 DB Hang Squat Cleans (2 x 22.5/15)
6 HSPU on DBS
CAP 24’
C:
3 Rounds
8-12 Curls
8-12 Tricep Kickbacks
8-12 DB Row