WOD @THEBOX - 15. Oktober

Regular:
WU:
6min AMRAP
30 Mountain Climbers
15 Good Mornings
10 KB Sumo DL HP
A:
Deficit Deadlift (20kg Plate)
5x3 @80% 1RM
B:
'Heidi'
23min AMRAP
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (24/16 kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps
Cool-Down:
Hold each Position for 3 deep breaths
I. Couch Stretch L&R
II. Calf Stretch L&R
III. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth
MetCon:
WU:
100 JJ and general warm up
A:
Run 4 x 400 m in teams of 2 - partner does:
Wall Sit or
KB Swings or
Sit Ups
B:
20' AMRAP in teams of 2
5 Burpees
10 Push Ups
15 Pull Ups
20 Goblet Lunges
25 KB Thrusters
C:
3 x 8-10 Lateral Raises
After every set: max Shoulder Press with a heavier weight then break of 90"
Cool-Down:
Hold each Position for 3 deep breaths
I. Couch Stretch L&R
II. Calf Stretch L&R
III. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth