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