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WOD @THEBOX - 15. Juli


WEEKLY CHALLENGE


Max. Biceps Curls w. empty BB


REGULAR


WU:

Tabata

1.5 Goblet Squats

KBS

A:

Front Squat

8 – 8 – 6 – 6 – 4 – 4

Start light and add weight with each set.


B:

Amrap 7

7 Thrusters (40/30)

7 Boxjumps

C:

3 Rounds for Quality

10 single Leg lifts o. KB

10 alternating V-ups

10 Russian Twists


Cool-Down:


Hold each Position for 3 deep breaths

I. Double Leg Back Stretch

II. Samson Stretch R

III. Samson Stretch L

IV. Abs Stretch

V. Cross Arm Stretch L

VI. Cross Arm Stretch R


*Focus on calm breathing through nose and mouth




METCON


WU:

Amrap 5

5 Jumping Squats

10 KB Sumo DL HP

15 Mountain Climber

A:

Hip Thrusts

Work up to a moderate - heavy weight


Then Perform 2x 12-15


Then drop to a light - moderate weight

Perform 2x max. Reps


B:

12min AMRAP

15 Wall Balls (20/14)

5 Inverted Rows

15 Wall Balls (20/14)

10 Inverted Rows


*Add 5 Inverted Rows every Round


C:

Tabata

Plyo-Push Ups


Cool-Down:


Hold each Position for 3 deep breaths

I. Double Leg Back Stretch

II. Samson Stretch R

III. Samson Stretch L

IV. Abs Stretch

V. Cross Arm Stretch L

VI. Cross Arm Stretch R


*Focus on calm breathing through nose and mouth

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