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WOD @THEBOX - 26. August


REGULAR


WU:

3 Rounds

40 SU

30 Shoulder Taps

15m Bear Crawl

5 Push Ups


A: Bench Press

Work up to 80% of your 1RM


Then perform 3x2 (Tempo 22X2)

B:

For Time

21-18-15-12-9

KBS (24/16)

HSPU


After each set 7 m HSW


Cool-Down:


Hold each Position for 3 deep breaths

I. Double Leg Back Stretch

II. Straight Leg Cross Body Stretch L&R

III. Cobra Stretch

IV. Childs Pose


*Focus on calm breathing through nose and mouth




METCON


WU:

100JJ

15m Bear Crawl Forward

15m Bear Crawl Backward

15m Crab Walk Forward

15m Crab Walk Backward


A:

10' EMOM

1) 20 KB Swings

2) 8 Alternating KB Clusters


B:

For Time

15 Strict Pull Ups

70 (weighted) Box Step Overs

50 Sit Ups

60 DB Front Squats

50 Sit Ups

70 Push Ups

15 Strict Pull Ups


C:

3x8-12 Bent Over Rows


Cool-Down:


Hold each Position for 3 deep breaths

I. Double Leg Back Stretch

II. Straight Leg Cross Body Stretch L&R

III. Cobra Stretch

IV. Childs Pose


*Focus on calm breathing through nose and mouth


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