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