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WOD @THEBOX - 18. Oktober


REGULAR

WU:

Tabata Warm Up

High Knees

KB Thrusters


A:

Clean & Jerk

Work up to 75% of your 1RM


Then every 30sec for 7min

1 Clean & Jerk

B:

18min AMRAP

30 Air Squats

20/ 15 Cal Row

10 Power Cleans (60/40)


Cool-Down:

5min Foam Rolling in Mobility Area




METCON

WU:

Run 400m

Then 3 Rounds

15 m Bear Crawl

15 Dislocates

15 Light KB Swings


A:

For Time

12-11-10-9-8-7-6-5-4-3-2-1 Push Ups

1-2-3-4-5-6-7-8-9-10-11-12 KB Thrusters


B:

5' EMOM

10 Burpees

5' EMOM

15 Heavy Russian KB Swings

5' EMOM

20 Goblet Lunges


C:

100 Sit Ups for Time


Cool-Down:

5min Foam Rolling in Mobility Area


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