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WOD @THEBOX - 04. Dezember


WEEKLY CHALLENGE

Max. Unbroken Handstand Walk



REGULAR


WU:

250 m row

Tabata

A1.5 Airsquats

Active Squat Hold

A:

Front Squat

6 x 3 w. a 5 sec eccentric

B:

«343»

100 Deadlifts (60/40)

100 Power Cleans (40/30)

100 GTOH (30/20)

43 Burpees

CAP 26



ACCESSORY

2 Rounds

10 strict TTB

10 alt. V-ups

10 Hollow rocks




METCON


WU:

Amrap 6

150 m row

10 Goblet Lunges

10 Pushpress

A:

DB Complex

1 Cluster + 1 Hang Squat Clean + 2 Pushpress

l. Work up to a max weight in Complex

ll. Go down one weight in DBs, complete 5 reps of the Complex

WOD Prep


B:

« Mary »

Amrap 20

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

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