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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


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