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WOD @THEBOX - 18. Januar

REGULAR


WU:

500m Row

Then 2 Rounds

5 Muscle Clean

5 Power Clean

5 Push Press

5 Thruster


A:

Shoulder Press

Work up to a moderate - heavy weight


Then perform 5x2 with a 2sec hold OH


B:

Death by Single Arm Devil Press (22.5/15kg)

First min = 1 Rep

Second min = 2 Reps

......

Keep on going until you are not able to complete all reps in the minute


C:

Tabata Hollow Rocks




METCON


WU:

2 Rounds

30M Easy Shuttle Run

15M Bear Crawl

30M Easy Shuttle Run

15M Crab Walk


A:

KB Complex

4 KB Clean

4 KB Swings

4 Goblet Squats

4 Goblet Thrusters

Work up and perform the complex as heavy as possible


B:

15' EMOM

1) 12 Push Ups

2) 45'' OH Hold

3) 12 DB Push Jerk

4) 45'' DU's

5) 12 Pull Ups


C:

8' AMRAP

Wall Balls

Performs 3 Burpees every 2 Min

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