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WOD @THEBOX - 23. September


REGULAR

WU:

400m Run


Then 2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Squat Snatch


A:

Snatch

Work up to 60% of your 1RM

Then:

10 x Every 30 sec  

1 Snatch 60% 

Reset 

8 x Every 30 sec 

1 Snatch 70% 

Reset 

6 x Every 30 sec 

1 Sntach 80%+ 

B:

12min AMRAP

12 KB Swings (24/16)

8 KB Snatch

4 Turkish Getups

Cool Down:

I. Samson Stretch L&R

II. Worlds Greatest Stretch L&R

III. Downward Facing Dog

IV. Cobra Stretch




METCON

WU:

400m Run

Then 2 Rounds

10 KB Swings

10 Lunges

10 High Knees

10 Kipping Swings

A:

15min EMOM

I. max DU/SU

II. max. Air Squats

III. max. Sit Ups

IV. max. Burpees

V. Rest

B:

For Time

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb)

30 Lunges

30 Knees-to-Elbows

30 Push Presses (45/35 lb)

30 Back Extensions

30 Wall Ball Shots (20/14 lb)

30 Burpees

30 Double-Unders

Time Cap: 30min


Cool Down:

I. Samson Stretch L&R

II. Worlds Greatest Stretch L&R

III. Downward Facing Dog

IV. Cobra Stretch

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