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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


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