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WOD @THEBOX - 20. Dezember

REGULAR


WU: Amrap 6’ 10 KBS 10 KB Pushpress 5 Burpees 5 Jumping Squats A:

STOH Complex l. Work up to a heavy: 2 Pushpress + 1 Jerk B: 27-21-15-9 Pushpress (50/ 35) DB Box Stepovers (2 x 22.5/ 15) CAP 16 C: Gymnastics Conditioning EMOM 6’ l. 6 CTB/ 4 MU ll. 10 Pistols

Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch




MetCon


WU:

3 Rounds

20 High knees

10 Plate GTOH

10 Airsquats

5 Pushups

A:

For Quality

10-1

DB Bent over row

DB Lunges

DB Tricep extensions

B:

Amrap 20’

20 cal row

15 Medball Cleans (20/14)

10 Pullups

5 TTB


Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch


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