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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


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