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WOD @THEBOX - 18. November


REGULAR


WU:

100 Jumping Jacks

2 Rounds

15 m Jog

15 m walking Lunges

15 Goblet Squats


A:

Front Squats


l. Work up to heavy 4 reps

4 x 4 reps

ll. Drop to 50% of l. 

3 x 8 fast Squats (complete reps as explosive/ fast as possible) 


B:

Amrap 3’ x 4

10 TTB

10 WallBalls (20/14)

10 Pushups

Amrap DB Box Stepups (1x22.5/15)

Rest 1’ after each Round


Cool-Down:

I. Piriformis Stretch L&R

II. Calf Stretch L&R

III. Childs Pose

IV. Cobra Stretch




METCON


WU:

100 SU

Then 2 Rounds

30 Jumping Jacks

20 Shoulder Taps

10 Burpees


A:

Strict Pull Ups

Perform 5x5


Btw. Sets perform 10 Good Mornings w. KB


B:

6 Rounds

E3MOM

10 DB Deadlifts (go heavy and use 2 KB)

10 Devil Press

10 Cal Row


C:

Tabata Flutter Kicks


Cool-Down:

I. Piriformis Stretch L&R

II. Calf Stretch L&R

III. Childs Pose

IV. Cobra Stretch


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