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WOD @THEBOX - 13. Juli


WEEKLY CHALLENGE


Max. Biceps Curls w. empty BB



REGULAR


WU:

2 Rounds

30 Jumping Jacks

20 Shoulder Taps

10 high Box stepups

5 Kong Squats w. Barbell

A:

Back Squat

6 x 2

3 second pause in bottom position on the first rep

Btw. sets HSW practice

B:

7 Rounds

10 DB Stepovers (2 x 22.5/15)

10 HSPU

50 DU

CAP 20

Cool-Down:

Hold each Position for 3 deep breaths

I. Standing Quad Stretch L

II. Standing Quad Stretch R

III. Pigeon Stretch L

IV. Pigeon Stretch R

V. Cross Arm Stretch L

VI. Cross Arm Stretch R


*Focus on calm breathing through nose and mouth





METCON


WU:

Tabata

Lunges

Burpees

A:

Emom 10

l. 8-12 Box Stepups w. DB/ KB

ll. 12-14 DB/ KB Deadlift

B :

50-40-30-20-10

KBS (24/16)

100-80-60-40-20

DU

Btw. each Round 5 Man Makers (2 x 225./15)

CAP 20

C:

For Time

20 Burpee Pullups

30 Medball Cleans (20/14)

20 TTB

30 Lunges w. Medball

20 V-Ups

CAP 10


Cool-Down:

Hold each Position for 3 deep breaths

I. Standing Quad Stretch L

II. Standing Quad Stretch R

III. Pigeon Stretch L

IV. Pigeon Stretch R

V. Cross Arm Stretch L

VI. Cross Arm Stretch R


*Focus on calm breathing through nose and mouth

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