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WODs

Metta Box Josh Pountney

OPEN
WoD
For time:
30 Muscle Ups

INTERMEDIATE
WoD
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

 

BEGINNER
WoD
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

 

BOX BRIEF
**Save the dates**
  Friday 22nd February  – Friday 27th March – MettaBox Intramural Games!

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WODs

Metta Box – Ben Cottrell

OPEN
WoD
AMRAP 20:
25 burpees
15 body-weight back squats

 

INTERMEDIATE
WoD
AMRAP 20:
20 burpees
10 ¾-body-weight back squats

 

BEGINNER
WoD
AMRAP 15:
12 burpees
12 empty-bar back squats

 

BOX BRIEF
**Save the dates**
  Friday 22nd February  – Friday 27th March – MettaBox Intramural Games!

- No Comments - Click to get involved
WODs

Metta Box Kayleigh Harris

OPEN
WoD
For time:
30 overhead walking lunges (20/10kg)
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

 

INTERMEDIATE
WoD
For Time:
20
overhead walking lunges (20/10kg)
20 knees-to-elbows
20 sit-ups
20-cal. row
20 sit-ups
20 knees-to-elbows
20 overhead walking lunges

 

BEGINNER
WoD
For time:
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges

 

BOX BRIEF
**Save the dates**
  Friday 22nd February  – Friday 27th March – MettaBox Intramural Games!

- No Comments - Click to get involved
WODs

Metta Box Bijan Nasri

OPEN
WoD
7 rounds for time of:
14 dumbbell deadlifts (22.5/15kg)
14 alternating dumbbell shoulder presses

INTERMEDIATE
WoD
7 rounds for time of:
14 dumbbell deadlifts (15/10kg)
14 alternating dumbbell shoulder presses

 

BEGINNER
WoD
5 rounds for time of:
10 dumbbell deadlifts      (10/5kg)
10 alternating dumbbell shoulder presses

 

BOX BRIEF
**Save the dates**
  Friday 22nd February  – Friday 27th March – MettaBox Intramural Games!

- No Comments - Click to get involved
WODs

Matty WIlko

OPEN
WoD
3 Rounds for time
25 Deadlifts (100/70kg)
20 Ab Mat Sit Ups
15 Burpees over the bar

INTERMEDIATE
WoD
3 Rounds for time
20 Deadlifts (80/55kg)
15 Ab Mat Sit Ups
10 Burpees over the bar

BEGINNER
WoD
3 Rounds for time
15 Deadlifts (40/30kg)
10 Ab Mat Sit Ups
5 Burpees over the bar

BOX BRIEF
**Save the dates**
  Friday 22nd February  – Friday 27th March – MettaBox Intramural Games!

- No Comments - Click to get involved
WODs

Alice Snell

OPEN
WoD
21-15-9
Snatch (50-35kg)
Box Jumps (24″-20″)

PERFORMANCE
WoD
21-15-9
Snatch (40-30kg)
Box Jumps (20″-16″)

BEGINNER
WoD
21-15-9
Snatch (35/20kg)
Box Jumps (16″-12″)

BOX BRIEF
**Save the dates**
  Friday 22nd February  – Friday 27th March – MettaBox Intramural Games!

- No Comments - Click to get involved
WODs

BenCottrell

OPEN – PERFORMANCE
Teams of 3
AMRAP 30:
7 Kettlebell Swings (24/16kg)
100m Sprint
7/10 Cal Bike/Row
100m Sprint

 

FITNESS
Teams of 3
AMRAP 30:
7 Kettlebell Swings (16/10kg)
100m Sprint
7/10 Cal Bike/Row
100m Sprint

BOX BRIEF
**Save the dates**
  Friday 22nd February  – Friday 27th March – MettaBox Intramural Games!

- No Comments - Click to get involved
WODs

Matty Wilkinson

OPEN
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

OPEN
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

OPEN
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters

BOX BRIEF
**Save the dates**
  Friday 22nd February  – Friday 27th March – MettaBox Intramural Games!

- No Comments - Click to get involved