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WOD @THEBOX - 21. Juli


WEEKLY CHALLENGE


Max. Unbroken HS Walk


REGULAR


WU:

15 Burpees

2 Rounds

5 Clean DL

5 Clean Pulls

5 Muscle Cleans

5 Power Clean to Front Squat

A:

Clean & Jerk

l.) Find your max in the Complex:


2 Power Cleans + 1 Hang Squat Clean + 2 Jerks

B:

4 Rounds

20 TTB

50 Airsquats

200 m run (up to the main road and back)

CAP 18


Cool-Down:

Hold each Position for 3 Breaths

I. Hip Flexor Stretch L

II. Hip Flexor Stretch R

III. Quadriceps Stretch L

IV. Quadriceps Stretch R

V. Chest & Shoulder Stretch


*Focus on calm breathing through nose and mouth




METCON


WU:

Tabata

Box Stepups

KBS

A:

Cossack Squats


Work up to moderate weight

Then perform 5x10

B:

For Time

28 DB Clusters (22.5/15)

Run 400m

22 DB Clusters (22.5/15)

Run 400m

16 DB Clusters (22.5/15)

Run 400m

C:

Tabata

L-Sit Hold


Cool-Down:

Hold each Position for 3 Breaths

I. Hip Flexor Stretch L

II. Hip Flexor Stretch R

III. Quadriceps Stretch L

IV. Quadriceps Stretch R

V. Chest & Shoulder Stretch


*Focus on calm breathing through nose and mouth

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