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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

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