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.