WOD @THEBOX - 20. Mai

REGULAR
WU:
100 Jumping Jacks
2 Rounds
15 m Jog
15 m walking Lunges
15 Goblet Squats
A:
Front Squats
l. Work up to heavy 4 reps
4 x 4 reps
ll. Drop to 50% of l.
3 x 5 fast Squats (complete reps as explosive/ fast as possible)
B:
Amrap 3’ x 4
10 TTB
10 WallBalls (20/14)
10 Pushups
Amrap DB Box Stepups (1x22.5/15)
Rest 1’ after each Round
METCON
WU:
3 Rounds
50 SU
25 Mountain Climbers
15 Walking Lunges
5 Burpees
A:
36' AMRAP in teams of 2
Min 0-12
10 Push Ups
20 Walking Lunges (KB/DB)
30 DUs/90 SUs
Min 12-24
5 Box Jumps
10 DB/KB Push Press
15 Sit Ups
Min 24-36
15 Goblet Squats
10 KB Swings
5 Pull Ups
1 working, 1 resting
B:
3x8-12 BB Bent Over Rows