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WOD @THEBOX - 17. September

Aktualisiert: Sept 17


REGULAR


WU:

6min AMRAP

30 Mountain Climbers

15m Bear Crawl

10 Good Mornings w. BB

5 Deadlifts w. BB

A:

Straight Leg Deadlift

5x5 @moderate weight


B:

'Open WOD Friday'

'19.5'

33-27-21-15-9

Thrusters (40/30kg)

C2B


*20min Time Cap



Cool-Down:


Hold each Position for 3 deep breaths

I. Couch Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R


*Focus on calm breathing through nose and mouth




METCON


WU:

5min AMRAP

10 High Knees

8 Air Squats

6 KB Swings

4 Burpees


A:

Row 2500m for time (5x500m)


Perform 5 Burpees after every round!


B:

20' AMRAP

30M Farmers Carry

15 T2B

30 Goblet Squats

15 Push Ups

30 Sumo KB DL

15 Pull Ups

30 Sit Ups


C:

3x8-12 Biceps Curls


Cool-Down:


Hold each Position for 3 deep breaths

I. Couch Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R


*Focus on calm breathing through nose and mouth


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