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WOD @THEBOX - 19. November


REGULAR


WU:

Tabata

Slamballs

Shoulder press w. Barbell

A:

Shoulder Press

l. Work up to heavy 3 Reps

ll. Use same weight, accumulate 3:00 of overhead hold B:

'Stuart McGrath'

For Time

21-18-15-12-9-6-3

Squat Cleans (60/40)

Wall Balls (20/14)

Jerks (60/40)

Bar Facing Burpees


Cool Down:

I. Calf Stretch L&R

II. Couch Stretch L&R

III. Banded Lat Stretch L&R

IV. Overhead Stretch




METCON


WU:

3 Rounds

2 Wallwalks

5 Burpees

7 1.5 Airsquats

A:

DB Bench Press

4 x 5

3 sec eccentric

B:

«Paul»

7 Rounds:

10 Shuttle Sprints

19 KBS

10 Burpee Boxjumps

2:00 Rest btw. Rounds


Cool Down:

I. Calf Stretch L&R

II. Couch Stretch L&R

III. Banded Lat Stretch L&R

IV. Overhead Stretch

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