WOD @THEBOX - 29. Oktober

REGULAR

WU:

Tabata

Jumping Lunges

Burpees

A:

Back Rack Lunges

5 x 5 reps per leg

Btw. sets warm up shoulders

B:

«Robert MCPadden»

4 Rounds

7 Snatches (60/40)

14 Burpees

21 Wallballs

500 m row

CAP 24'

Cool-Down:

Hold each Position for 3 deep breaths

I. Couch Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R

*Focus on calm breathing through nose and mouth

METCON

WU:

5' Rope Jumping, Rowing, Ski Erg or Assault Bike

A:

For Time

100 Squats

90 Sit Ups

80 Step Ups

70 Box Jumps

60 MT Climbers (each leg)

50 Push Ups

40 Jumping Squats

30 Burpees

20 Stair Runs

10 Man Makers (22.5/15)

B:

Tabata Plank up and downs

Cool-Down:

Hold each Position for 3 deep breaths

I. Couch Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R

*Focus on calm breathing through nose and mouth