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WOD @THEBOX - 5. Juni


REGULAR


WU:

400 m Run

Then 3 Rounds

15m Bear Crawl

5 Burpees

5 Muscle Clean

5 Power Clean

5 Front Squats

A:

In Teams of 2

30min AMRAP

20/16 Cal Row

15 Burpees Box Jump Overs

10 Power Cleans (70/50)


* Switch after every Round (If Alone Rest as long as it took you to complete the Round)


B:

Tabata Plyo Push Ups




METCON


WU:

2 Rounds

30 m Bear Crawl (FW/BW)

30 m Crab Walk (FW/BW)

30 m Lunges (FW/BW)


Then

5 min AMRAP

5 Squats 

5 Push Ups

5 Sit Ups

A:

5 Rounds for time

3 Man Maker

6 Pull Ups

9 Box Jumps

10' Cap


Rest 2 min

then

10-9-8-7....1

KB Thrusters

Goblet Lunges

13' Cap


Rest 2 min


then

3-6-9-12-15-18

KB Swings

Burpees over the KB

11' Cap


B:

Tabata Hollow Hold

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