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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