WOD @THEBOX - 21. Februar

REGULAR

WU:

3 Rounds

250m Row

15m Walking Lunges

10 Air Squats

A:

Front Squat

Work up to 85% of your 1RM

Then perform 5x2

*Focus on a tight core and upright position

B:

14min AMRAP

7 Muscle Ups / Jumping MU / Pull Ups + Dips

50 Wall Balls (20/14)

100 DU / 250 SU

C:

Tabata

Alternating V-Ups

METCON

WU:

2 Rounds

30 m Bear Crawl (FW/BW)

30 m Crab Walk (FW/BW)

30 m Lunges (FW/BW)

Then

5 min AMRAP

5 Squats 

5 Push Ups

5 Sit Ups

A:

5 Rounds for time

3 Man Maker

6 Pull Ups

9 Box Jumps

Rest 2 min

then

10-9-8-7....1

KB Thrusters

Goblet Lunges

Rest 2 min

then

3-6-9-12-15-18

KB Swings

Burpees over the KB

B:

Tabata Hollow Hold