WOD @THEBOX - 19. März

HOME WOD

WU:

50 Butt Kicks

50 High Knees

Then 6min AMRAP

8 Air Squats

8 Dislocates

8 Lunges

8 Tuck Jumps

Then WOD Prep

'Open 21.2'

'Equipment Free Version'

For time:

10 hang squat snatches 15 burpee broad jumps, 91cm 20 hang squat snatches 15 burpee broad jumps, 91cm 30 hang squat snatches 15 burpee broad jumps, 91cm 40 hang squat snatches 15 burpee broad jumps, 91cm 50 hang squat snatches 15 burpee broad jumps, 91cm

Use a stick or PVC pipe to complete the hang squat snatches.

Time cap: 20 min.

'Rx'd Version'

For time:

10 dumbbell snatches (15/22.5kg) 15 burpee box jump-overs 20 dumbbell snatches (15/22.5kg) 15 burpee box jump-overs 30 dumbbell snatches (15/22.5kg) 15 burpee box jump-overs 40 dumbbell snatches (15/22.5kg) 15 burpee box jump-overs 50 dumbbell snatches (15/22.5kg) 15 burpee box jump-overs

Time cap: 20 min.

'Scaled and Foundation Version'

B:

Tabata Flutter Kicks