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