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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


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