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WOD @THEBOX - 16. September


REGULAR


WU:

2 Rounds

500m Row

5 Clean Pull

5 Muscle Clean

5 Power Clean + Push Press

5 Squat Clean + Jerk


A:

Clean & Jerk

Work to todays a heavy Tripple


B:

3 Rounds

25 Wall Balls (20/14)

50 DU / 150 SU

*5 Burpees every time you break DU/SU


C:

Arnold Press

3x5-8 Reps (Heavy)


Cool-Down:

I. Piriformis Stretch

II. Cross Arm Stretch L&R

III. Downward Facing Dog

IV. Cobra Stretch



METCON


WU:

100 Jumping Jacks

Then 3 Rounds

20 Mountain Climbers

10 KB Push Press (light)

5 Burpees


A:

Superset

4 Rounds

8-10 Incline DB Press

8-10 Plyo Push Ups

8-10 Inverted Rows


B:

For Time

50 Sit Ups

500m Row

5 Devil Press

40 Sit Ups

400m Row

4 Devil Press

30 Sit Ups

300m Row

3 Devil Press

20 Sit Ups

200m Row

2 Devil Press

10 Sit Ups

100m Row

1 Devil Press


Cool-Down:

I. Piriformis Stretch

II. Cross Arm Stretch L&R

III. Downward Facing Dog

IV. Cobra Stretch


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