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