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WOD @THEBOX - 02. Oktober


WEEKLY CHALLENGE


Highest Reps of unbroken Pull Ups



REGULAR


WU:

2 Rounds

7 Deadlifts

7 Clean Pulls

7 Muscle Cleans

7 Power Cleans

A:

Clean

l. Work up to 50% of your Power Clean

ll. Emom 1 Power Clean starting w. 50%, add 5% every minute until failure (2 consecutive fails = youre out)

After failure: go down to 50% and do 5 reps + 3 Burpees 


B:

'Josh'


21 OHS (40/30)

42 Pullups

15 OHS

30 Pullups

9 OHS

18 Pullups

CAP 15



ACCESSORY


Tabata

Hollow Hold

Plank



METCON


WU:

400 m run

2 Rds :

15 m Lunges forward

15 m Lunges backward

10 KBS

5 Pushups

A:

Bulgarian Split Squats

4 x 8 per Leg

B:

«Nick»

12 Rounds:

10 DB Hang Squat Cleans (2 x 22.5/15)

6 HSPU on DBS

CAP 24’

C:

3 Rounds

8-12 Curls

8-12 Tricep Kickbacks

8-12 DB Row



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