WOD @THEBOX - 28. Juli

REGULAR
WU:
50 SU
3 Rounds
10 Dislocates
8 Muscle Snatches
6 Snatch Grip Press
4 OHS
Then prep for A
A:
Snatch
Work up to todays
2 RM Power Snatch
B:
3 Rounds
8 Hang Power Snatches (50/35)
8 Pullups
8 OHS (50/35)
400 m Run / 500m Row
CAP 15
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:
10 Burpees
3 Rounds
20 SU
20 Airsquats
20 GTOH w. Plate
A:
Bulgarian Split Squats
4 x 10 per Leg w. DB/ KB @challenging weight
B:
Emom 10'
5 Pullups
5 Burpee Box jumps
5 TTB
C :
2 Rounds
50 Air Squats
40 DB Snatches (22.5/15)
30 HR Pushups
CAP 12
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