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