WOD @THEBOX - 21. Oktober

REGULAR

WU:

3 Rounds

250m Row

15m Bear Crawl

10 Shoulder Taps

5 Push Ups

A:

Bench Press

Work up to a moderate - heavy weight

Then Perform 5x5 (22X1)

B:

15min AMRAP

1-2-3-4-5-6....

Hang Power Snatch (50/40kg)

HSPU

*after every round add one rep to the movements

C:

3x8-10 Hammer Curls

Cool-Down:

I. Calf Stretch L&R

II. Piriformis Stretch L&R

III. Cross Arm Stretch L&R

MetCon:

WU:

5min AMRAP

40 SU

30 Jumping Jacks

20 High Knees

10 Burpees

A:

Superset

10-12 Floor Press

10-12 Svend Press

B:

21-18-15-12-9-6-3

Wall Balls

T2B

Cal Row

Cool-Down:

I. Calf Stretch L&R

II. Piriformis Stretch L&R

III. Cross Arm Stretch L&R