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WOD @THEBOX - 19. Januar

REGULAR


WU:

3 Rounds

250m Row

5 Power Clean

5 Push Press

5 Clean & Jerks


A:

Clean & Jerk

Perform 5 Rounds @moderate - heavy weight

1 Segment Squat Clean *

1 Jerk


* 2sec hold below knee, above knee and in receiving position


B:

13min AMRAP

10 KB Swings (24/16)

15m OH Lunges L

10 Box Jump Overs

15m OH Lunges R


C:

3 Rounds

8-10 Biceps Curls

8-10 Scull Crushers




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) 10 HSPU / Pike Push Ups

2) 45'' Top of Dip Hold

3) 15 Double DB Push Jerk

4) 45'' DU's

5) 10 Pull Ups


C:

8' AMRAP

Wall Balls

Performs 3 Burpees every 2 Min

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