WOD @THEBOX - 13. Oktober

REGULAR
WU:
3 Rounds
150m Row
10 Lunges
10 Kong Squats
10 Sumo DL HP w. KB
A:
Deadlift
Work up to todays 3RM
B:
5 Rounds for Time
10 Sumo Deadlift High Pulls (45/30kg)
10 T2B
10 Burpees o. Bar
C:
Tabata L-Sit Hang
Cool-Down:
I. Single Leg Stretch L&R
II. Butterfly Stretch
III. Cross Arm Stretch L&R
IV. Cobra Stretch
METCON
WU:
100 SU
Then 3 Rounds
20 High Knees
15 KB Swings
10 Air Squats
5 Burpees
A:
In Teams of 2
25' AMRAP
70 WB - Partner in Plank
70 K2E - Partner Rest
70 KB Swings - Partner in Wall Sit
70 KB Deadlifts - Partner rests
70 Cal Row - Partner Hang from Pull Up Bar
B:
3 x 8-10 Biceps Curls
3 x 8-10 Skull Crushers
Cool-Down:
I. Single Leg Stretch L&R
II. Butterfly Stretch
III. Cross Arm Stretch L&R
IV. Cobra Stretch