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
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
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