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WOD @THEBOX - 25. August


REGULAR

WU:

5min AMRAP

40 High Knees

20 Mountain Climbers

10 Good Mornings w. KB

5 Deadlifts w. KB


A:

Deadlift

Work up to Todays

10RM


B:

20min AMRAP

18 Sit Ups

15 Cal Row

12 Power Cleans (60/40)

9 Pull Ups

6 Burpees


Cool-Down:


Hold each Position for 3 deep breaths

I. Single Leg Back Stretch L&R

II. Scorpion Stretch L&R

III. Downward Facing Dog


*Focus on calm breathing through nose and mouth




METCON

WU:

100 SU

Then 3 Rounds

20 Mountain Climbers

10 KB Swings

5 Burpees

A:

12' AMRAP

10 cal row

10 Burpees over the KB

20 KB Swings

20 KB Push Press

30 Flutter Kicks

30 Russian Twists


B:

For Time

400m Farmers Carry

30 Sit Ups

20 Push Ups to Renegade Rows

10 Burpee Pull Ups

20 Push Ups

30 Bicycle Crunches

400m Run with Plate


C:

Tabata Hollow Hold


Cool-Down:


Hold each Position for 3 deep breaths

I. Single Leg Back Stretch L&R

II. Scorpion Stretch L&R

III. Downward Facing Dog


*Focus on calm breathing through nose and mouth


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