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WOD @THEBOX - 20. Oktober


REGULAR

WU:

3 Rounds

10 Cal Row/Ski/AB

10 Good Mornings w. BB

10 Deadlifts w. BB


A:

Deadlifts

5x3 @ 80%


B:

From 00:00-20:00 Every 5:00 – Timecap 4 min per round (1min Rest) 400m Run

12-9-6 KB Swings (32/24) Burpees Wall Balls (20/14)


Cool-Down:

I. Coach Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R

IV. Downward Facing Dog




METCON


WU:

Buy-In:

100 Jumping Jacks

Then 3 Rounds

5 Walk Outs

7 Burpees

9 KB Swings


A:

15min EMOM

I. Burpees

II. Russian Twists

III. Plank Up and Downs

IV. Ball Slams

V. Rest


B:

For Time

100m Row

10 SU

200m Row

20 SU

.

.

.

.

1000m Row

100 SU


Time Cap 18min


C:

Sally Squat


Cool-Down:

I. Coach Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R

IV. Downward Facing Dog


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