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
II. Hip Flexor Stretch R
III. Quadriceps Stretch L
IV. Quadriceps Stretch R
*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
II. Hip Flexor Stretch R
III. Quadriceps Stretch L
IV. Quadriceps Stretch R
*Focus on calm breathing through nose and mouth