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WOD @THEBOX - 15. August


Hardcore


Coach Senads Choice! :)



METCON


WU:

15 Burpees

15 KB Swings

15 Shoulder Taps

10 Burpees

10 KB Swings

10 Shoulder Taps

5 Burpees

5 KB Swings

5 Shoulder Taps


A:

Shoulder Strength

Prep for movements


Then: 4 Giant sets per arm:

5 Shoulder Press

5 Pushpress

5 Push Jerk

Rest as needed


B:

Amrap 15’

10 Alternating V-Ups

10 Box Jump Overs

10 T2B

10 Pull Ups


Rest 3’


Amrap 10’

20 Russian Twists

5 HSPU / Pike Push Ups

20 Russian KB Swings

5 Push Ups


Cool-Down:


Hold each Position for 3 deep breaths

I. Samson Stretch R

II. Samson Stretch L

III. Cross Arm Stretch L

IV. Cross Arm Stretch R

V. Childs Pose


*Focus on calm breathing through nose and mouth


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