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