WOD @THEBOX - 21. Januar

REGULAR

WU:

3 Rounds

100m Row

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

A:

Hang Power Snatch

Work up to todays max.

B:

10 Rounds

10 Alt. DB Snatch (22.5/15kg)

10 Ring Dips

METCON

WU:

100 SU

Then

20 Dislocates

10 Lunges with torso rotations

6 T Push Ups

A:

9' EMOM

1) 40'' Wall Sit

2) 20 Alt. Single Arm KB Swings

3) 40'' Shoulder Taps

B:

10' AMRAP

5 Weighted box step ups

5 Pull Ups

5 Goblet Squats

5 Push ups

2' Rest

10' AMRAP

6 Box Jumps

6 Inverted Rows

6 Goblet Lunges

6 Plank to high Plank

C:

Tabata Flutter Kicks