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WOD @THEBOX - 19. Oktober


REGULAR

WU:

Tabata Warm Up

High Knees

Jumping Squats


A:

Front Squat

Work up to 80% of your 1RM


Then Perform 6x3

Btw. Sets:

10 Kipping Swings

5 Strict Pull Ups


B:

5 Rounds For Time

3 C2B Pull Ups

5 Dips

8 TTB

13 GTOH (50/40)

21 Box Jump Overs

Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch




METCON


WU:

2k Row


A:

Kneeling Arnold Press

Work up to a moderate-heavy weight


Then perform 5x5 each side


B:

25' AMRAP

30 Box Jump Overs

30 Chin Ups

30 V-Ups

30 KB Sumo DL HP

30 Mountain Climbers


Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch


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