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WOD @THEBOX - 17. Dezember

Aktualisiert: 17. Dez. 2021


REGULAR


WU: 100 SU 30 Airsquats 25 Good mornings 20 Lunges 15 m Crabwalk 10 Box Stepups 5 Burpees


A:

BACK SQUAT l. Work up to a heavy rep w. a 3 second pause half way up ll. Complete 4 x 2 reps without pause at the same weight

B: «The Gentleman»

Amrap 22’

22 Dumbbell Snatches (22.5x15 kg)

4 Man Makers (2x22.5/15 kg)

20 Burpees

20 Single Dumbbell Front Squats (22.5/15 kg)

Cool-Down:

I. Coach Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R

IV. Downward Facing Dog




METCON


WU:

Stations of 1:00, complete once:

I. Row

II. Jump Rope

III. Box Stepups

IV. Burpees

A:

Every 3:00 X 4

7 Dual DB/ KB Thruster + 13 Dual DB/ KB Squat

B:

100 walking Lunges

80 KBS (24/20)

60 Boxjumps

40 Pullups

20 Wallballs

40 Burpees

60 Goblet Squats

80 DB Snatches (22.5/15)

100 DU

CAP 30min


Cool-Down:

I. Coach Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R

IV. Downward Facing Dog


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