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