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WOD @THEBOX - 30. August


REGULAR


WU:

3 Rounds

30m Jog

30 Mountain Climbers

15 Lunges

5 Jumping Squats


A:

Front Squats


Work up to 75% of your 1RM

Then perform 5x3


° Focus on tight core and upright chest


B:

15min AMRAP

10 Box Jumps

20 KB Swings

30 DU / 60 SU


Cool-Down:


Hold each Position for 3 deep breaths

I. Samson Stretch R

II. Samson Stretch L

III. Cross Arm Stretch L

IV. Cross Arm Stretch R

V. Childs Pose


*Focus on calm breathing through nose and mouth



METCON


WU:

General Warm Up then

5' Box Jump Overs with a partner

A: 1 Jump Over

B: 1 Jump Over

A: 2 Jump Over

B: 2 Jump Over

etc.


Mini Band Walks


A:

Goblet Squat Superset Goblet Lunges

4x 20 Squats/20 Lunges (10 each leg)


Work up, then perform 4 x the superset


B:

8' EMOM

1) 12 Burpees

2) 30'' Push Ups


C:

12' AMRAP

12 KB Swings

10 Shoulder Press (DB or KB)

8 Renegade Rows

6 Front Raises with plate

4 Wall Balls


Cool-Down:


Hold each Position for 3 deep breaths

I. Samson Stretch R

II. Samson Stretch L

III. Cross Arm Stretch L

IV. Cross Arm Stretch R

V. Childs Pose


*Focus on calm breathing through nose and mouth


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