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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


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