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