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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

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