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WOD @THEBOX - 01. November


WEEKLY CHALLENGE


Max. Handstand Hold (Rx Free Standing / Scaled against Wall)



HARDCORE


Warmup 500m row + wodprep



A:

11‘amrap 1 bear complex (70/50)

11 kbs (32/24)

20 du‘s


B: for time

150cal on any erg or 1500m run

100thruster 42.5/30

50 t2b

Partition as wanted




REGULAR


WU:

Tabata

High Knees

Jumping Lunges

A:

Bulgarian Split Squats

Work up to a heavy weight


Then perform 5x4 each Leg


B:

17min AMRAP

30 Wallballs (20/14)

30 GTOH (30/20)

100 DU / 300 SU


C:

Hammer Curls

3x 10-12

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