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