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WOD @THEBOX - 28. September


Metcon:

WU:

3 Rounds

150 M row

5 Burpees over the rower

A:

Superset

4 Rounds

5-8 Inverted Rows

5-8 Push Ups

5-8 Pull Ups


B:

7' AMRAP

10 Push Ups

20 Walking Lunges

30 DU’s / 60 SU’s

2' Rest

7' AMRAP

5 Burpee Box Jumps

10 KB Push Press

15 Sit Ups

2' Rest

7' AMRAP

15 Squats

10 KB Swings

5 Pull Ups

C:

Sally Plank / High Plank

Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch




Regular:

WU:

5min AMRAP

10 Good Mornings

10 Sumo DL HP

10 Deadlifts

A:

Sumo Deadlift 


Work up to a heavy weight Then perform 5 x 3

btw. Sets weighted Pull Ups

B:

4 Rds for Time

9 Power Snatch (50/35kg)

12 TTB

15 Dips


Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch


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