WOD @THEBOX - 06. Oktober

WEEKLY CHALLENGE
Max. Cal Assault Bike in 90sec
REGULAR
WU:
6min AMRAP
200 m Row
5 Kong Squats
3 Chin ups
20 sec bottom of FS hold
A:
Front Squats
l. Work up to a moderate 10 rep weight
ll. 3 x 10 reps
Add weight each set B:
5 Rounds
20 KBS (24/16)
20 Boxjumps
20 DB Snatches (22.5/15)
CAP 20
ACCESSORY
3 Rounds
60m One Arm Farmers Carry
6-8 DB Press
METCON
WU:
3 :00 Jump Rope practice – Practice your DU !
10 Burpees
30 KBS
30 Airsquats
10 Burpees
A:
100 Box Stepups
100 Bicep Curls
100 Pushpress
Partition reps as wanted!
CAP 16
B:
Emom 14’
7 Boxjumps
5 Medball Cleans (20/14)
Rest an reset
Emom 14’
5 Pullups
8 DB Snatches (22.5/15)
WEIGHTLIFTING
WU:
5min AMRAP
15m Jog
50 Jumping Jacks
15m Duck Walk
50 Mountain Climbers
15m Lunges
Then 2 Rounds
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Full Snatch
A:
Power Snatch to Squat
Work up to todays 3RM performing:
1 Power Snatch w. 2sec Hold in receiving position
then going straight down to squat position and hold for 2sec
B:
Muscle Snatch
Find Todays 1RM