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