WOD @THEBOX - 18. Mai

METCON
WU:
Amrap 6’
150 m row
5 Shuttle Runs
10 GTOH w. Plate
A:
Emom 12’
l. 8-10 Heavy Box Stepups
ll. 8-10 Heavy reverse Lunges
lll. 50 DU/ 40 sec DU practice
B:
12’ Amrap
6 DB Pushpress (2 x 22.5/15)
12 HR Pushups / 9 HSPU
15 Wallballs
C:
100 Situps
100 Russian Twists (16/12)
Every Minute 4 Burpees
CAP 10’
REGULAR
WU:
3 Rounds
15 KBS
10 Muscle Snatches
5 Jumping Squats w. Barbell
A:
Snatch
l. Work up to a
Power Snatch 2 RM
ll. 5 x 1 Rep @90%
B:
7 Rounds:
5 Thrusters (40/ 30)
6 OH Lunges (40/ 30)
7 OHS (40/30)
Every time you break during Round 7/ 10 cal Bike or Ski