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WOD @THEBOX - 15. September


REGULAR

WU:

Amrap 5’

5 DL

5 Muscle Cleans

5 Thrusters

5 Split Jerks


A:

Clean Complex


2 Power Clean

1 Cluster

1 Split Jerk

Work up to todays max.


B:

Amrap 7’

12 KB Swings

8 KB Snatch

4 HSPU


5min Rest


1k Row



ACCESSORY


100 BTN Press (20/15)




METCON


100 Mountain Climbers

Then 2 Rounds

15 m Bear Crawl

15 Good Mornings

A:

Superset

3 Rounds

8-10 Seated Shoulder Press

8-10 Triceps Kick Backs

B:

20' EMOM

1) 45" Bar hang

2) 15 Burpees

3) 45" Wall sit

4) 20 KB Swings

5) 45" Plank

6) 15 Wall Balls (20/14)

7) 45" Hollow Hold

8) 20 Push Ups

9) 45" Bottom of (Goblet) Squat

10) 15 Ball Slams



WEIGHTLIFTING


WU:

2 Rounds

10 Cal on any machine

5 Muscle Clean

5 Push Press

5 Power Clean

5 Split Jerk

5 Clusters


A:

Clean + Jerk

Work up to 70% of your 1RM


Then Perform

5x 1+1 (2sec pause lift off / 2sec pause bottom position / 2sec pause OH)


B:

Heavy Clean Pulls

4x3 @100-105% of your 1RM

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