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WOD @THEBOX - 12. Oktober


Metcon:

WU:

Row 300 m

Then 2 Rounds

15m Bear Crawl

10 Good Morning

15m Inch Worm

3 Wall Walks

A:

Pendlay Row

Work up to a moderate – heavy weight

Then perform7x5

B:

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

KB Swings

Pull Ups

KB Deadlifts

Push Ups


Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch



Regular:

WU:

400m Run

Then 2 Rounds

12 Dislocates

9 KB Push Press

6 KB Shoulder Press

15m OH Lunges

A:

Shoulder Press + Push Press + Power Jerk

3 x 3-5-7

(warm up with 3 x 3-3-3)

B:

18min AMRAP

20 Cal Row

15 Thrusters (40/30)

10 Pull ups

5 HSPU


Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch


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