WOD @THEBOX - 15. November

REGULAR

WU:

500 m Row/ 40-50 cal Bike

40 Airsquats

20 Burpees

10 KBS

A:

Back Squats

3 x 5 reps @65 %

3 x 3 reps @75%

Warm up/ work up DL between sets

B:

For Time:

9-15-21-27

DL (100/70)

Burpees

KBS (24/16)

CAP 17min

C:

*Optional if enough time*

Gymnastics Conditioning

Every 90 sec x 6 Rounds:

20 DU

5-10 m HS Walk

Cool-Down:

I. Samson Stretch L&R

II. Downward Facing Dog

III. Cobra Stretch

IV. Cross Arm Stretch L&R

METCON

WU:

2WU:

50 Jumping Jacks

2 Rounds

10 Lungesters w. 1 KB

20 Shoulder Taps

A:

3 x 6 + 4

Shoulder Press

Push Press

B:

Amrap 12’

10 cal Row

10 Slamballs

10 Pullups

20 Crunches

C:

6 Rounds:

15 Box jumpovers

10 One Arm Devils Press (22.5/15)

CAP 18

Cool-Down:

I. Samson Stretch L&R

II. Downward Facing Dog

III. Cobra Stretch

IV. Cross Arm Stretch L&R