WOD @THEBOX - 04. November

WEEKLY CHALLENGE

Max. Jumping Lunges in 2:00

REGULAR

WU: 3 Rounds: 10 Burpees o. Bar 10 Hang Cleans 10 Front Squats

A:

High Hang Cleans l. Work up to todays heavy double ll. Emom 6’ 30 DU 1 High Hang Clean @weight of l.

B: 3 Rounds: 500 m row 40 KBS (24/16) 20 Boxjumps 10 Hang Power Cleans (70/50)

Time Cap: 18min

ACCESSORY

Tabata

Back Extension Hold or Arch Hold

MetCon

WU:

2 Rounds

30 Mountain Climbers

10 Banded side walks

10 Glute Bridges

10 Airsquats

A:

5 x 5 

DB Romanian DL

B:

18-15-12-9-6-3

Pullups

Box Stepovers (2 x 22.5/15)

Btw. Rounds 12/ 10 cal Erg

CAP 22

C:

Tabata Side Plank