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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



40 Ansichten

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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