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WOD @THEBOX - 25. Oktober


REGULAR

WU:

2 Rounds

40 SU

30 JJ

15m Bear Crawl

10 Air Squats


A:

Front Squat


Work up to todays 3RM Performin 1 1/2 Squats


B:

15min AMRAP

20 Alternating DB Hang Snatches

10 V-ups

5 L-Sit Pull Ups


C:

Skull Crushers

2x8-10


Cool-Down:

5min Foam Rolling in Mobility Area




METCON


WU:

100 SU's

100 JJ

90m Bear Crawl

90" Plank

A:

For time

150 SU, 4 Burpees

100 SU, 3 Burpees

50 SU, 2 Burpees

25 SU, 1 Burpee

25 SU, 1 Burpee

50 SU, 2 Burpees

100 SU, 3 Burpees

150 SU, 4 Burpees


B:

20' AMRAP

10 Heavy KB Swings

10 (Weighted) Squats

10 Strict Pull Ups

10 (Weighted) Sit Ups

10 (Weighted) Push Ups

10 (Weighted) Burpees


*Use weight plate of your choice if you do the exercises weighted


Cool-Down:

5min Foam Rolling in Mobility Area


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