WOD @THEBOX - 26. März

HOME WOD
WU:
50 Butt Kicks
50 High Knees
Then 6min AMRAP
8 Air Squats
8 Dislocates
8 Lunges
8 Tuck Jumps
Then WOD Prep
'Open 21.3'
'Equipment Free Version'
For Time
30 air squats 30 V-ups 30 thrusters
- 1 minute Rest -
30 air squats 30 dips 30 thrusters
- 1 minute Rest - 30 air squats 30 handstand push-ups 30 thrusters
Time cap: 15 min.
Use a stick or PVC pipe to complete the thrusters.
Perform the dips between two chairs.
Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3
'Rx'd Version'
15 front squats (43/30kg)
30 toes-to-bars
15 thrusters (43/30kg)
- 1 minute Rest -
15 front squats (43/30kg)
30 chest-to-bar pull-ups
15 thrusters (43/30kg)
- 1 minute Rest -
15 front squats (43/30kg)
30 bar muscle-ups
15 thrusters (43/30kg)
Time cap: 15 min
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3
'Open 21.4'
'Equipment Free Version'
5-min. AMRAP
20 alternating single-leg squats 20 freestanding shoulder taps
Time begins exactly 2 min. after 21.3
'Rx'd Version'
Complete the following complex for max load:
1 deadlift 1 clean 1 hang clean 1 jerk
Time begins immediately following the completion of 21.3
Time cap: 7 min.
'Scaled and Foundation Version'