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WOD @THEBOX - 29. September


Regular: 

WU:

3 Rounds

30 SU

20 Dislocates

10 Push Press w. BB

5 Hang Power Snatch w. BB

A:

Power Snatch 

Work up to todays 2 RM 


B: 

For Time

Buy-in: 800m Run

40 Pull Ups

20 Squat Cleans (60/40kg)

10 Power Snatch (60/40kg)

5 Thrusters (60/40kg)

40 Push Ups

20 Deadlifts (60/40kg)

10 Push Press (60/40kg)

5 OH Squats (60/40kg)


Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch



MetCon:

WU:

5' EMOM

7 Burpees

6 jumping Lunges


A:

Bulgarian Split Squats


Work up and perform

5x5 each Leg


B:

30min AMRAP

19 Jumping Lunges

11 Box Jump Overs

8 Strict Pull Ups

19 KB Swings

8 Cal Row / Bike / Ski

4 Man Makers


Every 5min perform 5 Burpees


Cool-Down:

I. Single Leg Stretch L&R

II. Butterfly Stretch

III. Cross Arm Stretch L&R

IV. Cobra Stretch


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