Suche

WOD @THEBOX - 16. September


REGULAR

WU:

250 m row

30 m Lunges (15m forward, 15m backwards)

15 Kipping Swings

15 Air Squats

15 Thrusters w. Barbell


A:

Front Squat


Work up to 55% quickly, then:

2 x 6 @55%

2 x 5 @65%

2 x 4 @75%

1 x 3 @85%


B:

4 Rds for Time

3 Bear Complex (60/40)

20 TTB

200 m run

CAP 25'



ACCESSORY:

Tabata Pull Up Hold

Top Hold

Mid Hold

Low Hang





METCON


WU:

100 SU

Then Prep for WOD


A:

Run 4 x 400 m in teams of 2

Partner A Run

Partner B High Knees 20sec On / 10sec Off


B:

20' AMRAP in teams of 2

5 Synchronised Burpees

10 Synchronised DB Thrusters

15 Synchronised Pull Ups

20 Synchronised Weighted Lunges

25 Synchronised Russian Twists


C:

Reverse Flys

3 x 8-10




101 Ansichten

CELEBRATE COMMUNITY. FITNESS. LIFE.

  • YouTube - Weiß, Kreis,
  • Pinterest - Weiß, Kreis,
  • Facebook - Weiß, Kreis,
  • Instagram - Weiß Kreis

THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

White Outline.png