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WOD @THEBOX - 14. Juli


WEEKLY CHALLENGE


Max. Biceps Curls w. empty BB


REGULAR


WU:

50 Jumping Jacks

2 Rounds

5 Burpees

5 Muscle Clean & Press

5 Thruster

5 FS & Split Jerk

A:

Clean & Jerk

2 position pause C&J

2sec pause bellow knee and above knee

Work up to a heavy single.


B:

EMOM 15

l. 3 Squat Cleans (60/40)

ll. 12 Pull Ups

lll. 15 Wall Balls (20/14)

*After 2 Rounds

l. 2 Squat Cleans (70/50)


After 4 Rounds

l. 1 Squat clean (80/60)


Cool-Down:


Hold each Position for 3 deep breaths

I. Single leg Back Stretch L

II. Single leg Back Stretch R

III. Piriformis Wall Stretch L

IV. Piriformis Wall Stretch R

V. Saddle Pose

VI. Downward Facing Dog


*Focus on calm breathing through nose and mouth


METCON


WU:

2 Rounds

50 SU

5 Burpees

5 Shoulder Press per Arm

10 m crab walk

B:

5 Rounds

5 Strict Pullups

8 Devils Press

11 Wall balls

14 Floor Press

CAP 18

C:

2 x Amrap 5

6 Thrusters

6 DB Snatches

6 Russian Twists

Rest 2:00


Cool-Down:


Hold each Position for 3 deep breaths

I. Single leg Back Stretch L

II. Single leg Back Stretch R

III. Piriformis Wall Stretch L

IV. Piriformis Wall Stretch R

V. Saddle Pose

VI. Downward Facing Dog


*Focus on calm breathing through nose and mouth

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