WOD @THEBOX - 01. Oktober

WEEKLY CHALLENGE
Highest Reps of unbroken Pull Ups
REGULAR
WU:
100 Jumping Jacks
2 Rounds
15 m Jog
15 m walking Lunges
15 Goblet Squats
A:
Front Squats
l. Work up to heavy 4 reps
4 x 4 reps
ll. Drop to 50% of l.
3 x 8 fast Squats (complete reps as explosive/ fast as possible)
B:
Amrap 3’ x 4
10 TTB
10 WallBalls (20/14)
10 Pushups
Amrap DB Box Stepups (1x22.5/15)
Rest 1’ after each Round
ACCESSORY
3 Rounds
30sec Bar Hang
10 Scapula Pull Ups
*Rest as long as needed
WEIGHTLIFTING
WU:
10 Cal Ski
10 Cal Bike
5 Muscle Snatch
5 Power Snatch
5 Squat Snatch
A:
Snatch (Back to Basics)
Complete Snatch Breakdown
- The Pulls
- The Transition
- The Landing
B:
Find Todays 1RM