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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

IV. Banded Lat 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

IV. Banded Lat Stretch L&R

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