WOD @THEBOX - 24. August
REGULAR
WU:
400m Run
Then 2 Rounds
8 Dislocates
8 Walking Lunges
8 Shoulder Press
8 OH Squats
A:
OH Squat
Work up to a moderate - heavy weight and perform
5x3 (3sec pause in bottom position)
B:
6min AMRAP
5 Man Makers (22.5/12.5)
10 Wall Balls
Rest 3min
6min AMRAP
10 OH Lunges (135/95)
15 T2B
Cool-Down:
Hold each Position for 3 deep breaths
I. Couch Stretch L&R
II. Calf Stretch L&R
III. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth
METCON
WU:
Run 400m
Leg Mobility
A:
12' EMOM
1) 40'' Weighted Wall Sit
2) 12 Weighted Lunges
3) 8 Explosive Box Jumps (tighten up and jump from a little distance)
B:
10' AMRAP
20 DU/60 SU
15 Wall Balls
10 T2B/K2E
5 Dips
2' Rest
10' AMRAP
30 DU/60 SU
20 KB Thrusters
10 Sit Ups
5 Chin Ups
C:
3x8-12 Hammer Curls
Cool-Down:
Hold each Position for 3 deep breaths
I. Couch Stretch L&R
II. Calf Stretch L&R
III. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth