WOD @THEBOX - 13. Dezember

REGULAR

WU: 100 Jumping Jacks 3 Rounds:  10 Dislocates 5 Squat Jumps 5 Muscle Snatches 5 OHS 5 Squat Snatches

A:

Snatch

l. Work up to moderate weight of: 1 Snatch 1 Hang Snatch 1 OHS ll. Complete 4-6 reps of the complex

B: Amrap 17’ 1 Rope Climb/ 3 strict Chinups 6 Squat Snatches (40/ 30) 12/10 cal Erg (Bike, Row, Ski)

Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch

METCON

WU:

Amrap 6’

5 Burpees

5 Medball Cleans

5 KBS

A:

In Teams of 3, Rowing Intervals

3 x 500 m – moderate pace

6 x 250 m – fast pace

9 x 150 m – sprint

-> After you row: 10 Burpees

B: 

10-20-30-40-50

DB Snatch (22.5/15)

5-10-15-20-25

Burpee DB Box Stepovers (22.5/15)

CAP 15

Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch