WOD @THEBOX - 03. November

WEEKLY CHALLENGE

Max. Jumping Lunges in 2:00

REGULAR

WU: 400 m row 2 Rounds 15 m Lunges 15 Goblet Squats 15 Good mornings w. KB A:

Back Squat 5 x 6 reps @55-60% B: Amrap 11’ 9 Front Squats (60/40) 7 Bar facing Burpees 5 Wallballs (20/14) C: 4 Rounds, 2 :00 on 1 :00 off 60 DU Max. cal Row

ACCESSORY

3 Rounds

5 Dips

5 Pull Ups

5 Strict HSPU

MetCon

WU:

Amrap 6

5 Shuttle runs in Box

10 Shoulder Press 

5 Shuttle runs

10 Goblet Squats

5 Shuttle runs

10 Good mornings

Work up to wod weight in all movements.

A:

Amrap 15

2-4-6-8…

DB Squat 

DB Pushpress

DB Deadlifts

2 x 22.5/15

B:

7 Rounds

8 Slamballs

16 Wallballs (20/14)

36 DU

CAP 24

C:

Stretch & breathe.