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WOD @THEBOX - 24. September


REGULAR

WU:

3 Rounds

40 Jumping Jacks

20 Kipping Swings

10 Lunges

5 OH Squats w. BB

A:

OH Squats 

5x3  

B:

‘Hero WOD’

‘Ship’

9 Rounds For Time

7 Squat Cleans (80/60kg)

8 Burpee Box Jumps

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:

3 Rounds

40 Jumping Jacks

20 Kipping Swings

10 Lunges

5 Push Ups


A:

Bent Over Row

5x10-12

B:

For Time

50 KB Sumo DL HP

40 Sit Ups

30 KB Swings 

20 Ball Slams

10 Burpees 

20 KB Push Press (L&R)

30 Wall Balls

40 Goblet Lunges

50 Box Jumps


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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