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WOD @THEBOX - 13. August


REGULAR


WU:

6min AMRAP

30 SU

8 Deadlifts w. BB

6 Back Rack Lunges

4 Good Mornings to Squat


A:

Deadlift

Work up to 80% of your 1RM


Then perform 5x3


B:

'Hero WOD Friday'

'Tyler'


5 Rounds For Time

7 Muscle-Ups

21 Sumo-Deadlift High-Pulls (40/30kg)


Cool Down:

Easy 400m Jog




METCON


WU:

50 SU

Then 2 Rounds

10 KB Sumo DL HP

10 Push Press w. KB (5 per side)

10 Air Squats


A:

16' EMOM

I. 12 DB Thrusters

II. 45'' Plank

III. 12 Box Jumps

IV. 45''Hollow Hold


B:

15' AMRAP

3 KB Complex (3 Swing, 2 Power Clean, 1 Cluster)

5 Pull Ups (strict)

7 Burpees o. KB

9 Jumping Squats


C:

Tabata L-Sit Hold


Cool-Down:

Easy 400m Jog


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