WOD @THEBOX - 27. Juli

REGULAR

WU:

Amrap 6’

10 High knees

10 Clean DL

10 High knees

10 Muscle Cleans

A:

Power Clean

Work up to a 3 RM.

B:

Every 3:00 x 5

12/ 10 cal row

10 BBJO

10 Wallballs (20/14)

15’

C:

2 Rounds

25 DB Floor Press

25 DB Bent over row

25 DB Hang Clean and Press

CAP 10

Cool-Down:

Hold each Position for 3 deep breaths

I. Cross Body Stretch R

II. Cross Body Stretch L

III. Butterfly Stretch

IV. Cross Arm Stretch R

V. Cross Arm Stretch L

*Focus on calm breathing through nose and mouth

METCON

WU:

50 Jumping Jacks

3 Rounds

10 Shoulder Press

10 KBS

10 Goblet Squats

A:

4 Rounds for Quality

8 DB Shoulder Press

8 DB Bent over row

8 Tricep Extensions w. one DB

10 High plank knee to elbow

B:

Emom 24

l. 1 Round DB DT (2 x 22.5/ 15)

ll. 60 DU/ 120 SU

lll. 20 Wallballs

lV. Rest

Cool-Down:

Hold each Position for 3 deep breaths

I. Cross Body Stretch R

II. Cross Body Stretch L

III. Butterfly Stretch

IV. Cross Arm Stretch R

V. Cross Arm Stretch L

*Focus on calm breathing through nose and mouth