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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


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