WOD @THEBOX - 28. April

METCON
WU:
6min AMRAP
30 Mountain Climbers
20 Pass Throughs
10 Gorilla Burpees
A:
Hip Thrusts
Work up to a heavy weight
Then perform 4x10
B:
12min AMRAP
21 KB Swings
15 Ball Slams
9 Wall Balls (20/14)
C:
100 Push Press (20/15)
Each time you break = 5 Push Ups
REGULAR
WU:
400m Run
Then 2 Rounds
5 Muscle Clean
5 Push Press
5 Power Clean
5 Push Jerk
5 Thrusters
A:
Clean & Jerk
Work up to 60-70% of your 1RM
Then 6min EMOM
l. 1 Clean & Jerk
ll. 2 Clean & Jerk
lll. 3 Clean & Jerk
B:
3 Rds for Time
10 Push Jerk (50/40)
15 Wall Balls (20/14)
20 Back Rack Lunges (50/40)
Time Cap: 15min