WOD @THEBOX - 21. Dezember

REGULAR

WU:

2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Good Mornings w. BB

5 Burpees

A:

Bench Press

Work up to a challenging weight

Then perform 4x7 (Tempo 31X1)

Btw. Sets perform 5 Thrusters w. BB + 5 Kipping Swings

B:

100 DU /200 SU

12 C2B Pull Ups

12 Thrusters (50/40kg)

12 Barfacing Burpees

75 DU / 150 SU

9 C2B Pull Ups

9 Thrusters (50/40kg)

9 Barfacing Burpees

50 DU / 100 SU

6 C2B Pull Ups

6 Thrusters (50/40kg)

6 Barfacing Burpees

METCON

WU:

Row 1000m

Shoulder and leg mobility

A:

KB Complex

3 Sumo DL

3 Swings

3 Goblet Squats

3 Thrusters

Work up and perform the complex 5 times

B:

4 Tabatas, always rest 2' after each

1) Wall Sit & Ball Slams

2) Push Ups & Shoulder Taps

3) Pull Ups & Bar Hang

4) Rowing & SU/DU