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WOD @THEBOX - 19. Juli


WEEKLY CHALLENGE


Max. Unbroken HS Walk


REGULAR


WU:

2 Rounds

50 SU

10 Dislocates

10 PVC / empty BB OHS

2 Wallwalks

A:

OHS

l.) Work up to a moderate weight for 3 reps

ll.) 3 x 3

*2 sec pause in the bottom on the last rep

B:

10-20-30

Cal Row / Ski / Bike

KB Swings (24/16)

OHS (40/30)

CAP 10

C:

Gymnastics Conditoning

4 Rounds

2:00 on, 1:00 off

10-15 (strict) HSPU

30-50 DU 12'

Cool-Down:

Hold each Position for 3 deep breaths

I. Double Leg Back Stretch

II. Butterfly Stretch

III. Hip Flexor Stretch L + R

IV. Cross Arm Stretch L + R



*Focus on calm breathing through nose and mouth




METCON


WU:

100 Jumping Jacks

3 Rounds

5 Pushups

10 m Bear walk

15 KBS

A:

DB Bench Press

10-10-8-8-6-6-4-4

Work up in weight with each set

B:

21-15-9

Pullups

Slamballs

CAP 7

C:

For Time

50 DB Deadlifts (22.5/15)

50 Airsquats

50 Situps

50 Box Stepups

50 Single Arm Squat C&J (22.5/15)

CAP 15


Cool-Down:

Hold each Position for 3 deep breaths

I. Double Leg Back Stretch

II. Butterfly Stretch

III. Hip Flexor Stretch L + R

IV. Cross Arm Stretch L + R



*Focus on calm breathing through nose and mouth

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