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