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