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