WOD @THEBOX - 21. September

METCON

WU:

5min AMRAP

20 JJ

10 Dislocates

20 Squats

10 Walking Lunges 

A:

10' AMRAP

5 American KB Swings (24/16)

5 Goblet Squats

5 KB Around The World

5 Thrusters

Perform 2 Burpees whenever you put the KB down

B:

Row 200 m

10 Ground to OH (15/5kg Plate)

20 Push Ups

10 Ground to OH (15/5kg Plate)

Row 200 m 

10 Box Jump Overs

20 Russian KB Swings (Heavy)

10 Box Jump Overs

Row 200 m

10 Pull Ups

20 Russian Twists

10 Pull Ups

Row 200 m

10 HR Burpees

20 Weighted Sit Ups

10 HR Burpees

C:

Core Finisher

Cool-Down:

Hold each Position for 3 deep breaths

I. Samson Stretch R

II. Samson Stretch L

III. Cross Arm Stretch L

IV. Cross Arm Stretch R

V. Childs Pose

*Focus on calm breathing through nose and mouth

REGULAR

WU:

400m Run

Then 2 Rounds

5 Walkouts

10 Jumping Squats

15m Lunges

A:

Back Squat

3x10

B:

6 Round of 2:00

10 Cal Row

10 Thrusters 

*add weight to thrusters each round

1min Rest

Cool-Down:

Hold each Position for 3 deep breaths

I. Samson Stretch R

II. Samson Stretch L

III. Cross Arm Stretch L

IV. Cross Arm Stretch R

V. Childs Pose

*Focus on calm breathing through nose and mouth

Weightlifting:

WU:

2 Rounds

250m Row

20 Mountain Climbers

8 Jumping Squats

Snatch Breakdown + Prep

A:

Hang Snatch (below knee w. 2sec pause in receiving position) 

3x3 @70% 1RM

3x2 @75% 1RM

3x2 @80% 1RM

B:

Snatch Pull (pull up to mid chest)

3x3 @85% 1RM