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WOD @THEBOX - 16. August


REGULAR


WU:

5min AMRAP

30 Mountain Climbers

15m Lunges

10 Push Press w. BB

6 Power Snatch w. BB


A:

Hang Power Snatch

Work up to a heavy weight


Then Perform 3x2 w. 2sec pause in the receiving position


B:

3 Rounds of

5min AMRAP

10 Ground to OH (40/30kg)

15m Handstand Walk


1min Rest btw. Rounds


C:

3x 8-10 Hammer Curls


Cool-Down:


Hold each Position for 3 deep breaths

I. Samson Stretch R

II. Samson Stretch L

III. Cross Arm Stretch L

IV. Cross Arm Stretch R

V. Childs Pose


*Focus on calm breathing through nose and mouth




METCON


WU:

Run 400m

20 JJ

10 Dislocates

5 Push Ups


Shoulder Mobility


Bench Press or Floor Press superset Diamond Push Ups

3x8-12


15' EMOM

1) 45'' OH Hold

2) 20 Russian KB Swings

3) 16 Lunges (8 Walking & 8 Jumping)

4) 10 Plate Burpees

5) 20'' Wall Sit & 10 Goblet Squats


into 5' EMOM

40'' All out Rowing/Ski Erg/DU or 30'' All out Assault Bike


Cool-Down:


Hold each Position for 3 deep breaths

I. Samson Stretch R

II. Samson Stretch L

III. Cross Arm Stretch L

IV. Cross Arm Stretch R

V. Childs Pose


*Focus on calm breathing through nose and mouth


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