WOD @THEBOX - 13. September

REGULAR
WU:
3 Rounds
25 DU / 50 SU
12 KB Swings
10 Shoulder Press Left w. KB
10 Shoulder Press Right w. KB
A:
Shoulder Press
Find today’s 3RM
B:
8min EMOM
5 Push Press (40/30kg)
5 Burpees o. Bar
C:
10min AMRAP
3 Hang Power Snatch (50/40kg)
6 C2B
9 T2B
Cool-Down:
Hold each Position for 3 deep breaths
I. Single Leg Stretch L&R
II. Butterfly Stretch
III. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth
METCON
WU:
Run 400m
30M Bear
20 Dislocates
10 Lunges with rotation
5 T-Push Ups each
A:
12' EMOM
1) 45'' OH Hold
2) 10 KB Clusters
3) 45'' Plank
B:
6 Rounds for time
60 DU / 180 SU
30 KB Swings
15 Burpee Box Jump Overs
C:
Tabata
Cool-Down:
Hold each Position for 3 deep breaths
I. Single Leg Stretch L&R
II. Butterfly Stretch
III. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth