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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


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