WOD @THEBOX - 24. November

REGULAR

WU:

2 Rounds

50 Mountain Climbers

10 Clean Pulls

10 Muscle Cleans

10 Power Cleans to Squat

A:

Clean

3 x 2 Squat cleans @80%  

2 x 2 Squat Cleans @85%

2 x 1 Squat Clean @90% B:

Amrap 6’

10 HSPU

10 DB Squats (22.5/15)

-Rest 2-

Amrap 6’

10 DB Pushpress (22.5/15)

10 Pullups

Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch

METCON

WU:

Amrap 6’

3 Walkouts w. Pushups

10 cal row/ bike/ ski

10 KBS

A:

Emom 12’

l. 7 DB Romanian DL

ll. 6 Chinups/ Ring Rows

B:

Buy-in: 400 m run

21-15-9

Burpee o. KB

KB SDLHP (28/20)

Rest 4:00 

9-15-21

DB Thruster (2 x 22.5/15)

Pushup

Strict press

Buy-out: 400 m run

CAP 26

Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch