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