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WOD @THEBOX - 27. August


REGULAR


WU:

3 Rounds

15m Jog

15 High Knees

15 Butt Kicks

15 Dislocates


Followed by 2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Full Snatch


A:

Snatch

Work up to 60% of your 1RM


Then 5 Rounds

5 Squat Snatches every 2:30 @60%

2 sec Pause in catch position


B:

'Hero WOD Friday'

'DG'


AMRAP in 10 minutes

8 Toes-to-Bars

8 Dumbbell Thrusters (22.5/15kg)

12 Dumbbell Walking Lunges (22.5/15kg)


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:

5' Rowing, Bike, Ski Erg, SU/DU

Mobility


A: For Time

2 Rounds

20 Strict Pull Ups

30 T2B / K2E

30 KB Deadlifts to High Pulls

100 DU / 250 SU

30 Box Jumps

30 Burpees

20 KB Clean & Press


B:

Superset

3 Rounds

10 Hammer Curls

10 Diamond Push Ups

10 Triceps Extention


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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