WOD @THEBOX - 29. Juli
REGULAR
WU:
Amrap 6
150 m row
10 KBS
10 KB DL
10 KB Good Mornings
A:
Deadlift
7 – 5 – 5 – 3 – 3 – 3
B:
For Time:
50 DB Snatches (22.5/15)
5 m HSW
50 jumping Lunges
5 m HSW
50 Burpees to target
5 m HSW
50 V-ups
5 m HSW
50 DB STOH (22.5/15)
5 m HSW
50 DB Box step overs (22.5/15)
CAP 22
Cool-Down:
Hold each Position for 3 deep breaths
I. Cross Body Stretch R + L
II. Piriformis Stretch R + L
III. Downward Facing Dog
IV. Abs Stretch
*Focus on calm breathing through nose and mouth
METCON
WU:
5min AMRAP
100m Row
10 Burpees
10 KB Swings
A:
Kneeling Arnold Press
Perform 4x5 each side
B:
From 0:00-10:00, AMRAP of:
10 Ball Slams
10 DB Thrusters L
10 DB Thrusters R
Rest 2 minutes
From 12:00-20:00, AMRAP of:
12 Push Ups
12 DB Thrusters L
12 DB Thrusters R
Rest 2 minutes
From 22:00-28:00, AMRAP of:
14 V-Ups
14 DB Thrusters L
14 DB Thrusters R
Cool-Down:
Hold each Position for 3 deep breaths
I. Cross Body Stretch R + L
II. Piriformis Stretch R + L
III. Downward Facing Dog
IV. Abs Stretch
*Focus on calm breathing through nose and mouth