WOD @THEBOX - 26. November
REGULAR
WU:
5min AMRAP
250m Row
10 Shoulder Taps (Push Up Position)
10 Floor Press w. BB
10 Deadlift w. BB
10 Hang Power Clean
Then Pre-WOD prep
A:
'Benchmark Friday'
'Linda'
10-9-8-7-6-5-4-3-2-1
Deadlift (150% Bodyweight)
Bench Press (100% Bodyweight)
Clean (75% Bodyweight)
B:
Rest of Time Handstand / Handstand Walk practice
Cool Down:
I. Calf Stretch L&R
II. Couch Stretch L&R
III. Piriformis Stretch L&R
METCON
WU:
3 Rounds
Row 250m
15m Bear Crawl
15m Walking Lunges
Then prep for Workout
A:
18' EMOM
1) Max SU/DU
2) 18 KB Swings
3) 45'' Broad Jumps
4) 18 Push Ups
5) 45" Farmers Carry Hold
6) 18 Lunges
7) 45'' Sit Ups
8) 18 KB Thrusters
9) 45" Row
B:
Tabata
Wall Sit
Tabata
Hollow Rock
Tabata
Plank Extensions
Cool Down:
I. Calf Stretch L&R
II. Couch Stretch L&R
III. Piriformis Stretch L&R