WOD @THEBOX - 16. Juli
WEEKLY CHALLENGE
Max. Biceps Curls w. empty BB
REGULAR
WU:
2 Rounds:
20 GTOH w. Plate
15 KBS
10 Deadbugs
5 KB Suitcase DL per side
A:
Deadlift
Work up todays 5RM
B:
«Schmalls»
Buy-in: 800 m run
2 Rounds:
50 Burpees
40 Pullups
30 Pistols
20 KBS (24/16)
10 HSPU
Buy-out: 800 m run
CAP 25-30
Cool-Down:
Hold each Position for 3 deep breaths
I. Single Leg Back Stretch L + R
II. Piriformis Stretch L + R
III. Childs Pose Stretch
IV. Saddle Pose
V. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth
METCON
WU:
Amrap 6
200 m row
20 KBS
2 Walkouts w. Pushups
A:
4 Rounds for Quality
5 Chin Ups
8 Paralette Pushups
10 Inverted Rows
B:
«Ghost»
6 Rounds:
1:00 Row for cal
1:00 of Burpees
1:00 of DU
Rest 1:00
No transition time, score is total reps.
*Focus on going all out in the first Round. Then try to keep up in the following Rounds.
Write down your Reps!
Cool-Down:
Hold each Position for 3 deep breaths
I. Single Leg Back Stretch L + R
II. Piriformis Stretch L + R
III. Childs Pose Stretch
IV. Saddle Pose
V. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth