WOD @THEBOX - 28. Oktober

REGULAR
WU:
2 Rounds
30 easy Jog
15m Bear Crawl
15m Duck Walk
8 Jumping Squats
A:
Low Bar Back Squat
Work up to todays 5RM
B:
4 Rounds
400m Run
12 Power Snatch (40/30kg)
9 Bar Facing Burpees
6 Bar Muscle Ups
Time Cap: 25min
Cool-Down:
I. Calf Stretch L&R
II. Piriformis Stretch L&R
III. Cross Arm Stretch L&R
MetCon:
WU:
5min AMRAP
40 SU
30 Jumping Jacks
20 High Knees
10 Burpees
A:
Weighted Push Ups
5x 10-12
B:
27min AMRAP
From 0:00-7:00
AMRAP of:
25 Cal Row
50 DU / 150 SU
Rest 3 minutes
From 10:00-17:00
AMRAP of:
15 Devil Presses
50 DU / 150 SU
Rest 3 minutes
From 20:00-27:00
AMRAP of:
15 Dumbbell Thrusters
50 DU / 150 SU
Cool-Down:
I. Calf Stretch L&R
II. Piriformis Stretch L&R
III. Cross Arm Stretch L&R