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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


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