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WOD @THEBOX - 6. Juni


REGULAR


WU:

3 Rounds

150m Sprint Row

10 Shoulder Opener

8 Kipping Swings

6 Front Squats

4 Push Press

2 Thrusters


A:

Thrusters

Work up to todays 3RM 


Then 5 x 2 Reps w. 2sec pause in top position


Btw. Sets 5-8 weighted Push Ups


B: 

4 Rounds

1min DU / SU

1min KB Swings (24/16kg)

1min Cal Row

1min KB Clean & Jerk (24/16kg)

2min Rest


C:

Tabata Wall Sit




METCON


WU:

Run 400m then 2 Rounds

20 Dislocates

10 Good Mornings

5 Burpees


A:

200 KB Swings for time in teams of 2


2 Burpees each whenever you switch


B:

10' AMRAP

15 Goblet Squats

15 Russian Twists

15 Goblet Lunges

15 Sit Ups


Rest 2'


10' AMRAP

10 Pull Ups

10 MT Climbers each side

10 Push Ups

10 T2B


C:

Tabata Jumping Lunges

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