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