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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

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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