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