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