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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


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