WOD @THEBOX - 28. Dezember

REGULAR

WU:

3 Rounds

30 DU / 60 SU

10 Dislocates

10 KB Swings

10 Shoulder Press w. KB (each side)

A:

Push or Split Jerk

Work up to 70% of your 1RM

Then perform 5x3 with a 2sec pause in receiving position

B:

For Time

100-80-60

DU / SU(x3)

50-40-30

Sit Ups

25-20-15

Shoulder to OH (50/35kg)

METCON

WU:

7' AMRAP

20 SU

10 Squats

5 Push Ups

10 Dislocates

20 SU

A:

5 x 3' AMRAP

3' AMRAP

3 KB Clean

6 Push Ups

9 Squats

Rest 1 Min

Repeat 5 times

B:

3 Tabatas

1) KB Swings & L-Sit Hold

2) Plank & Shoulder Taps

3) Burpees & Bar Hang