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WOD @THEBOX - 17. August


REGULAR


WU:

3 Rounds

30 JJ

20 KB Swings

10 Shoulder Press w. KB

5 Cobra Push Ups


A:

Push Press + Push / Split Jerk

Work up to todays 4RM Push Press

Then continue to work up to todays 2RM Push / Split Jerk


B:

21-15-9

DB Thrusters (2x22.5kg / 15kg)

Burpee Pull Ups


C:

3x 8-10 Triceps extention


Cool-Down:


Hold each Position for 3 deep breaths

I. Piriformis Stretch L&R

II. Butterfly Stretch

III. Arm Stretch BTN L&R

IV. Neck Rolls


*Focus on calm breathing through nose and mouth


METCON


WU:

Run 400m

15m Bear Crawl

15m Lunges

15m Inch Worm

15m Duck Walk


A:

Superset

Floor Press

DB Row

3x8-12


B:

For Time:

Run 600m

30 Burpees

30 KB Clean

30 Sit Ups

30 OH Plate Lunges

30 Pull Ups


Cool-Down:


Hold each Position for 3 deep breaths

I. Piriformis Stretch L&R

II. Butterfly Stretch

III. Arm Stretch BTN L&R

IV. Neck Rolls


*Focus on calm breathing through nose and mouth


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