WOD @THEBOX - 01. Dezember

WEEKLY CHALLENGE

Max. Unbroken Handstand Walk

REGULAR

WU:

100 Jumping Jacks

3 Rounds

10 Dislocates

5 Squat Jumps

5 Muscle Snatches + OHS

A:

Snatch

1 RM

B:

4 Rounds x 3:00

20 Wallballs

15 Barfacing Burpees

Max Squat Snatches

l. 80% of 1 RM

ll. 70%

lll. 60%

lV. 50%

12’

C:

Pullup practice

ACCESSORY

3 Rounds

10 one leg Hip bridges

10 lateral Box stepups

METCON

WU:

400 m row

20 KBS

20 KB Shoulder Press

20 Goblet Squats

A:

Hundo

100 DB Rows

100 DB Push Press

100 Stepups

CAP 14

B:

4 Rounds x 3:00

36 DU

18 Wallballs (20/14)

9 TTB

C:

4 Rounds

20 Burpees

20 one Arm DB Thruster (22.5/15)

CAP 14