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