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WOD @THEBOX - 04. Juli


WEEKLY CHALLENGE


Fastest Time: 250m Row



REGULAR


WU:

7min AMRAP

150m Row

5Kong Squats

5 Kipping Swings

5 Shoulder Press Front and Back

5 dislocates

5 OHS


Then WOD Prep


A:

10 Rounds

3min On / 1min Off

15 Burpees o. Bar

10 DB Snatch (22,5/15)

5 Pull Ups


*In remaining Time perform max. Reps OH Squats (40/30)


Once 100 OH Squats are completed you continue with:

3min Row

1min max Rope Climbs




MetCon


WU:

Tabata 

High knees

Mountain Climbers

A :

4 x Superset

6-8 Chinups

6-8 DB Shoulder Press

6-8 Pushups

B: 

6 x 4:00

20 DU

10 Boxjumps

5 Devils Press (2 x 22.5/15)

10 DB Thruster (2 x 22.5/15)

20 Lateral jumps o. DB 

C:

2 Rounds

20 V-ups

15 Russian Twists

10 sec Hollow Hold

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