WOD @THEBOX - 07. Dezember
WEEKLY CHALLENGE
Farthest Broad Jump
REGULAR
WU:
500 m row
2 Rounds
10 Kong Squats w. BB
10 Shoulder Press w. BB
10 kipping Swings
A:
Back Squat
l.) Work up to 80-90% of your 1 RM
ll.)
Emom 8
Back Squat*
5 HR Pushups
Rd 1&2: 1 rep@80-85%
Rd 3&4: 2 reps@70-75%
Rd 5&6: 3 Reps@60-65%
Rd 7&8: 4 Reps@50-55%
B:
Amrap 16
15 cal row
10 TTB
50 DU
1 Bear Complex (60/40)
*increase bear complex by 1 each round
ACCESSORY
Accumulate as much distance of
one arm Farmers Carry as possible in 5:00
METCON
WU:
Amrap 5
20 Mountain Climbers
10 Airsquats
10 m Bear walk
20 SU
A :
4-5 x Superset
6 DB Box Stepups
8 DB Squats
10 DB Reverse Lunges
B:
Amrap 17
10 cal row
10 Slamballs
10 cal row
10 Bench jump overs
C:
21-15-9
Sumo Deadlift High Pulls (28/20)
KBS (28/20)
CAP 6