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WOD @THEBOX - 03. Dezember


WEEKLY CHALLENGE

Max. Unbroken Handstand Walk



REGULAR


WU:

15 Burpees

2 Rounds

5 Clean DL

5 Clean Pulls

5 Muscle Cleans

5 Power Clean to Front Squat

A:

Clean & Jerk

l.) Find your max in the Complex:


2 Power Cleans + 1 Hang Squat Clean + 2 Jerks

ll.) Drop down to a moderate weight and complete 3-5 sets

B:

4 Rounds

20 TTB

50 Airsquats

200 m run

CAP 18



ACCESSORY

Accumulate 50 HSPU

Progression: 25 negative HSPU/ 25 Wallwalks




METCON


WU:

Tabata

Box Stepups

KBS

A:

Cossack Squats


Work up to moderate weight

Then perform 5x10

B:

For Time

28 DB Clusters (22.5/15)

Run 400m

22 DB Clusters (22.5/15)

Run 400m

16 DB Clusters (22.5/15)

Run 400m

C:

Tabata

L-Sit Hold

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