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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


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